TUESDAY 10.19.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Bench Press (CUSTOM)
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 75%
Set 3-4: 6 @ 80%
Set 5-6: 4 @ 85%
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
– Score: Enter weight at 4 reps
2: Metcon (Weight)
[BASED ON MAX SET OF STRICT RING DIPS FROM WEEK 1]
5-10 Unbroken: 3-2-2-1-1
10+ Unbroken: 4-3-3-2-2
*Build in weight each set.
*Rest as needed between sets.
– If you haven’t completed a max set of strict ring dips, perform that in place of this piece today so we have a score moving forward.
– The weights we should use for our sets should be challenging, but all sets should be completed unbroken.
– Score: Record weights used each set.
STRICT RING DIPS
– Remove Weight
– Banded Ring Dips
– Box or Bar Dips
– Deficit Push-Ups
MC: “Negative Nancy” (Time)
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: 95 / 65 lb
– CONDITIONING CATEGORY: Threshold
– OVERHEAD SQUATS: Light barbell. 3 sets or less.
– RUN: 1:30 or less per 200m.
– SCORE: Time
– Hold on for big sets of overhead squats.
– Steady pace on the run. Aim to increase your speed as the distance decreases.
OVERHEAD SQUATS
– Reduce Reps
– Reduce Load
– Front Squats
– Single Dumbbell
– Air Squats
200 METER RUN
– Reduce Distances
– 200m Ski
– 250m Row
– 500m Bike
– 150m Air Run
– 15 x 10m Shuttle Runs
EC: Metcon (No Measure)
EXTRA CREDIT:
4 Rounds:
20s Push-Ups
10s Bottom Of Push-Up Hold
20s Push-Ups
10s Push-Up Plank Hold
1:00 Rest Between Rounds.
– 1 Round = 1:00 of work.
– Rest only between fully completed rounds.
– Looking to have full range of motion on our push-ups. This means locked out elbows at the top and chest hits the floor in the bottom.
– Score: Mark Completed