TUESDAY 1.4.2022
Lowry CrossFit – CrossFit
CYCLE OVERVIEW
Balanced Tracks: Build Cycle week 7 of 13 (DELOAD WEEK)
Strength Track: Week 4 of 8
Gymnastics Track: Week 2 of 8
Conditioning Track: Week 12
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 8 Push-Ups + 16 PVC Pass Throughs + 24 Hollow Rocks
2 Minute Barbell Forearm Smash (1 Minute/Arm)
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Then…
30 Light Dumbbell Fly’s
30 Single Leg Glute Bridges (Each Leg)
1: Metcon (AMRAP – Reps)
Handstand Push-Ups
AMRAP 3:
Kipping Handstand Push-ups
INTENTION: Accumulate as many reps as possible in the 3:00 window.
SCORE: Total Reps.
KIPPING HANDSTAND PUSH-UPS
– Use Riser
– Box Handstand Push-ups
– Max Reps in 3 Minutes
– Strict Handstand Push-Ups
– Double Dumbbell Push Presses
2: Shoulder Press (CUSTOM)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60% (record and notate @ 60%)
Rest 1-2 Minutes Between Sets.
INTENTION: With this being a deload week, we are lowering the volume of our lifts this week.
SCORE: Enter weights for each set.
MC: “Opening Up” (AMRAP – Rounds and Reps)
AMRAP 15:
10 Wallballs
15 Burpee Box Jump Overs
20 Wallballs
15 Burpee Box Jump Overs
30 Wallballs
15 Burpee Box Jump Overs
…
Add 10 Wallballs Per Round
Wallballs: 20 / 14 lb (10/9ft.)
Box: (24″/20″)
CONDITIONING CATEGORY: Threshold
WALLBALLS: 10 reps should take less than 30s.
BURPEE BOX JUMP OVERS: Less than 1:30 each round.
GOAL: Finish the round of 40. wallballs.
SCORE: Rounds + Reps. If you finish the round of 40 wallballs and get 10 wallballs in the round of 50, your score would be 4+10.
– Aim to complete the rounds of 10 and 20 unbroken. From there, complete sets of 20, 15, 10, 8, 7, or 5’s. We want to keep our rest time between sets to a minimum so choose sets that will allow you to stay moving.
– Steady, easy pace on the burpee box jump overs. Rushing here will only cause us to break more on our wallballs.
– Make your transitions seamless and aim to “just start” the next movement.
WALLBALLS
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters (Hold DB Across Chest)
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpees
– Burpee Box Step-Overs
– Burpee Broad Jumps