TUESDAY 11.2.21

1
Nov

TUESDAY 11.2.21

Lowry CrossFit – CrossFit

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

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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/Side

2. Pigeon Pose – 1:00/Side

3. Laying Front Rack Stretch – 1:00

4. KB Lat Smash – 1:00/Side

5. KB Calf Smash – 1:00/Side

GENERAL WARM-UP

3 Rounds:

15 Single Unders

10 Air Squats

5 Push-Ups

MOBILITY VIDEOS

https://www.youtube.com/watch?v=Vaco79moFgk

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=Fd4rzAi_e_o

https://www.youtube.com/watch?v=wKJ-570Ha8k

https://www.youtube.com/watch?v=zYVZCIS8hsg

1: Bench Press (CUSTOM)

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 83%

Set 3-4: 3 @ 88%

Set 5-6: 2 @ 93%

– 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: 3-2-2-2-2

10-14 Unbroken: 4-4-4-3-2

15-19 Unbroken: 9-8-8-7-6

20-24 Unbroken: 12-10-10-8-6

25+ Unbroken: 18-15-14-10-6

Deficit: 2″/1″
– 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: “Just the two us” (AMRAP – Rounds and Reps)

AMRAP 10:

9 Thrusters 75 / 55 lb

35 Double Unders
– CONDITIONING CATEGORY: Threshold

– THRUSTERS: Unbroken sets. Less than 30s.

– DOUBLE UNDERS: Less than 45s.

– GOAL: 7+ Rounds

– SCORE: Rounds + Reps

– Steady pace on the thrusters. Exhale at the top of each rep.

– Relax the shoulders and breathe on the double unders. Be aware of how tightly you are holding ontot the handles in order to avoid early grip and shoulder fatigue.

– Focus on smooth transitions.

THRUSTERS

– Reduce Reps

– Reduce Load

– Double Dumbbell Thrusters

35 DOUBLE UNDERS

– Reduce Reps

– 55 Single Unders

– 35 Line Hops

EC: Metcon (No Measure)

EXTRA CREDIT:

4 Rounds:

:30s Wall Walks

:30s Belly To Wall Handstand Hold

1:00 Rest Between Rounds
– No rest between wall walks and belly to wall handstand hold.

– Score: Mark completed.

WALL WALKS

– Inch Worm To Push-Up

– Scaled Wall Walk (Only Move Feet, Not Hands)

BELLY TO WALL HANDSTAND HOLD

– Free Standing Practice

– Double Dumbbell Overhead Hold