TUESDAY 11.23.21
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 (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