TUESDAY 11.30.21
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. 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