TUESDAY 10.19.21

18
Oct

TUESDAY 10.19.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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