TUESDAY 11.23.21

22
Nov

TUESDAY 11.23.21

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 (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Calf Stretch On Post – 1:00/Side

2. Banded Ankle Distraction – 1:00/Side

3. Spiderman Hold – 1:00/Side

4. Banded Tricep Stretch – 1:00/Side

5. Laying Front Rack Stretch – 1:00

ACTIVATION (6:00)

4 Rounds:

20s Push-Up To Down Dog

10s Down Dog Hold

Into…

4 Rounds:

20s Hollow Rocks

10s Rest

Into…

4 Rounds:

10s Single Leg Glute Bridges (R)

10s Single Leg Glute Bridges (L)

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 10 Box Step-Ups + 10 Air Squats

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (Empty Barbell)

MOBILITY VIDEOS

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=vKzzUnZE8Bo

https://www.youtube.com/watch?v=CLYDhA-z9SI

https://www.youtube.com/watch?v=wG-yvIREJfc

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

PR: Warm-up (No Measure)

PRIMER

3 Sets For Quality:

30 Second Handstand Hold On Wall

60 Second Wall Sit

Directly Into…

3 Sets For Quality:

10 Pausing Dumbbell Goblet Squats

200 Foot Single Dumbbell Overhead Walk
INTENTION: Prime the body for the day ahead. We’ll complete static holds in part 1 and dynamic movements in part 2.

WEIGHTS: Athlete’s choice. Think quality over quantity here.

FOCUS:

  – Handstand Hold: Push the floor away, squeeze the glutes, and     keep the feet together.

  – Wall Sit: Hips just below parallel. Drive knees out. Hands off         the legs.

  – Goblet Squats: Squeeze the glutes at the top. Hips below             knees in the bottom while pausing 2s each rep.

  – Overhead Walk: Elbow locked throughout with wrist stacked over shoulder. Midline braced. Switch arms every 25ft, 50ft, or 100ft.

SCORE: Mark Completed.

HANDSTAND HOLD ON WALL

– Free Standing Handstand Hold

– Double Dumbbell Overhead Hold

WALL SIT

– Air Squat Hold

GOBLET SQUATS

– Sub Kettlebell

– Light Barbell Front Squats

SINGLE DUMBBELL OVERHEAD WALK

– :30s Overhead Hold Per Arm

1: Shoulder Press (CUSTOM)

4 Sets of 10 @ 60% of 1RM Strict Press

1 Set of 10+ @ 60% of 1RM Strict Press

[Leave 2-3 Reps In The Tank On Max Set]

FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a “near max set.”

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 10+

MC: “Hide and Seek” (Time)

27-21-15-9:

Box Jump Overs (24″/20″)

Thrusters 95 / 65 lb
CONDITIONING CATEGORY: Threshold

BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.

THRUSTERS: 3 sets max. 27 reps should take less than 2:00.

SCORE: Time.

– Pace the box jump overs. Step down if needed to keep the heart rate under control.

– Hold on for big sets of thursters.

– Quick transitions.

– Be mindful of the timing of your rest periods.

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Broad Jumps

THRUSTERS

– Reduce Reps

– Reduce Load

– Double Dumbbell Thrusters

EC: Metcon (No Measure)

EXTRA CREDIT- SKILLS:

5 Sets:

50ft. Handstand Walk

12 Alternating Pistol Squats

1 Minute Rest Between Sets
HSW STANDARDS: Mark off 5ft. sections in a 25ft. area for the handstand walk. Both hands should start behind any line and finish beyond any line. This is practice for the Open.

PISTOL STANDARDS: Always alternate legs. Hips travel below the knees in the bottom. The free leg stays off the ground until the hips have opened fully at the top.

SCORE: Enter how long each set took you (not including rest). Overall score will be the combined time of all sets.

HANDSTAND WALK

– Reduce Distance

– Accumulate A 30s Free Standing Handstand Hold

– Wall Walks

PISTOLS

– Reduce Reps

– Pistols To A Box