TUESDAY 11.16.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Active Spiderman – 1:00
2. Pigeon Pose – 1:00/Side
3. Banded Lat Stretch – 1:00/Side
4. Banded Tricep Stretch – 1:00/Side
5. KB Pec Smash – 1:00/Side
GENERAL WARM-UP
3 Rounds:
10 Air Squats
5 Push-Up To Down Dog
10 Walking Lunge Steps
:10s Handstand Hold (Freestanding or Against Wall)
MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=K3jtDRlPauw
1: Strict Ring Dips (C1) (1 ME set for reps)
Base Cycle 1
1 Set For Reps:
Max Strict Ring Dips
– This is a repeat from August 27, 2021.
– Be sure that the shoulders travel below the elbows in the bottom and that the elbows fully lock out at the top of each rep.
– You can stay on the rings as long as you’d like between reps. As soon as your feet touch the ground, your set is complete.
– Score: Reps. Update your PR’s if needed when you are done.
– Score: Reps
STRICT RING DIPS
– Banded
– Box Dips
– Bench Dips
2: Bench Press (6X6)
6 Sets:
6 Bench Press
All Sets @ 60% of 1RM Bench Press
– Rest as needed between sets.
– Sets should be completed unbroken.
– Score: Enter weights
MC: “Turn and Burn” (Time)
3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: 50 / 35 lb’s
– CONDITIONING CATEGORY: Threshold
– DUMBBELL SQUATS: Can rest dumbbells on shoulders but hands must stay on handles. 1-2 sets. Less than 1:00.
– HANDSTAND PUSH-UPS: Kipping or strict. 1-5 sets. Less than 1:00.
– FARMERS CARRY: Break as needed. Less than 5:00.
– AIR SQUATS: Less than 1:00.
– DUMBBELL SHOULDER TO OVERHEAD: 1-2 sets. Less than 45 seconds.
– SCORE: Time
– Big sets on the dumbbell squats.
– Quick sets on the HSPU. We want to avoid spending too much time under tension.
– This is a BIG carry. Aim for quick bursts of effort as opposed to long grindy walks. Pick a spot to get to, get there fast, and drop.
– Steady pace on the air squats. Relax the shoulders.
– Make quick work of the shoulder overheads. Try to avoid pausing. Better to break than pause.
DUMBBELL SQUATS
– Reduce Weight
– Reduce Reps
– Barbell Front Squat
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Hand Release Push-Up
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Weights
– Reduce Reps
– Barbell Shoulder To Overhead