TUESDAY 10.26.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
Warm-up (No Measure)
FOAM ROLL and ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Calf Stretch On Post – 1:00/Side
2. Active Twisted Cross – 1:00
3. Pigeon Pose – 1:00/Side
4. Barbell Thoracic Opener – 1:00
5. Laying Front Rack Stretch – 1:00
GENERAL WARM-UP
3 Rounds:
20 Single Unders
10 Banded Good Mornings
8 Air Squats
6 Push-Ups
MOBILITY VIDEOS
https://www.youtube.com/watch?v=oTe0QhMU6zA
https://www.youtube.com/watch?v=xhutoMZE5cc
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=Fd4rzAi_e_o
1: Bench Press (CUSTOM)
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
– Score: Enter weights
2: Metcon (AMRAP – Reps)
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-2-2-2-1
10-14 Unbroken: 4-3-3-3-2
15-19 Unbroken: 9-8-7-7-6
20-24 Unbroken: 12-10-8-8-6
25+ Unbroken: 18-15-12-10-6
– If you have not tested a max set of strict HSPU, do that in replacement of this piece. If you cannot complete 5+ reps, use a 5″ riser or 1-2 abmats going forward.
– Score: Enter reps completed for each set.
DEFICIT STRICT HSPU
– Regular Strict HSPU
– Regular Strict HSPU w/ 1-2 AbMats
– Push-Ups
MC: “Machete” (Time)
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
Barbell: 135 / 95 lb
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
– CONDITIONING CATEGORY: Pacer
– MACHO MAN: Front squats into push jerks should be unbroken.
Less than 1:00 per round.
– DOUBLE UNDERS: Less than 1:00.
– Score: Time
– The most common break up strategy for “Macho Man” is singles on the power cleans, then, unbroken front squats into push jerks.
– Breathe through the double unders and relax the shoulders.
“MACHO MAN” ROUNDS
– Reduce Load
– Reduce Round/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops
EC: Metcon (No Measure)
EXTRA CREDIT:
12-10-8:
Single Arm Dumbbell Bench Presses (Right)
Single Leg Pistols (Right)
Single Arm Dumbbell Bench Presses (Left)
Single Leg Pistols (Left)
Rest As Needed.
– Build in weight on the bench presses each round.
– Score: Enter your dumbbell weights for each round.
PISTOLS
– Pistols To A Box
– Pistols Standing On A Box/Plate
– Pole Assisted Pistols