TUESDAY 11.30.21

29
Nov

TUESDAY 11.30.21

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. Banded Lat Stretch – 1:00/Side

2. Banded Tricep Stretch – 1:00/Side

3. Barbell Thoracic Opener – 1:00

4. Laying Front Rack Stretch – 1:00

5. Spiderman Hold – 1:00

ACTIVATION (6:00)

4 Rounds:

20s Banded Pull-Aparts

10s Rest

Into…

4 Rounds:

20s Hollow Hold

10s Rest

Into…

2 Rounds:

20s Single Leg Glute Bridges (Right)

10s Rest

20s Single Leg Glute Bridges (Left)

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 10 Single Unders + 8 Sit-Ups + 6 Push-Up To Down Dog

Min 3: 10 Elbow Rotations + 5 Strict Presses (Empty Barbell)

MOBILITY VIDEOS

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

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

https://www.youtube.com/watch?v=jJy_V634M28

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

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

1: Shoulder Press (CUSTOM)

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 55%

1 Set of 5 @ 63%

2 Sets of 10 @ 68%

1 Set of 10+ @ 68%

[Leave 1-2 Reps In The Tank On Max Set]

FLOW: Complete 2 sets of 5 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 2 sets of 10 or more unbroken strict presses. Following those 2 sets, complete a 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+

2-3 warmup sets to 55%

2: 2k Row (Time)

Max Effort 2k Row
CONDITIONING CATEGORY: Threshold

DAMPER: 5-6

MONITOR SET-UP:

* Select Workout

* New Workout

* Single Distance

* Set to 2000 Meters

* Set Splits to 500 Meters

* Set Pace Boat to Desired Split Time (Optional)

* Change Display to Show Pace Boat (Optional)

SCORE: Time

STRATEGY 1

* Simple strategy

* Think of this as a 4×500 Meter Row

* Take 20 hard pulls at the start of each 500 meter interval

* Settle into a manageable pace for the remaining meters

STRATEGY 2

* More complex strategy

* Start: 10-15 Hard Pulls

* First 500: Desired Split Time +4 Seconds

* 500-1000: Desired Split Time +3 Seconds

* 1000-1500: Desired Split Time +2 Seconds

* 1500-1700: Desired Split Time +1 Seconds

* Last 300: Sprint To Finish Below Desired Split Time

2,000 METER ROW

– 4,000m Bike

– 1,600m Ski Erg

– 1,600m Run

– 1,2000m Air Run

EC: Metcon (Distance)

EXTRA CREDIT:

[6 SETS]

AMRAP 2:

50 Double Unders

Max Distance Handstand Walk

Rest 1 Minute Between Sets.

INTENTION: Practice handstand walking under fatigue.

OPTIONAL OPEN STANDARDS: Set up 5ft. increments in a 25ft. space for the handstand walk. Practice starting with both hands behind any line, and finishing with both hands across any line that follows.

SCORE: Record handstand walk distances. Overall score will be the sum total. 5ft. will count as 1 rep.

EC2: Metcon (Time)

EXTRA CREDIT 2:

3 Rounds For Time:

30 GHD Sit-ups

500 Meter Ski Erg

8 Wall Walks
GHD SIT-UPS

– Reduce Range Of Motion

– 30 Weighted Sit-Ups

– 45 Regular Sit-Ups

500 METER SKI

– 600m Row

– 1200m Bike

– 400m Air Run

– 500m Run

– 30 Burpees

WALL WALKS

– Handstand Walk

– Push-Up + Shoulder Tap + Shoulder Tap = 1 Rep