TUESDAY 10.26.21

25
Oct

TUESDAY 10.26.21

Lowry CrossFit – CrossFit

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

View Public Whiteboard

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