TUESDAY 12.21.21
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)
https://www.youtube.com/watch?v=FM_y5IKEywk
For Quality:
3 Foam Roll
2 Minute Machine
3 Rounds: 30s Side Plank (Each Side) + 15s Push-Ups + 15s Mountain Climbers
2 Minute Banded Tricep Stretch (1 Minute/Arm)
1: Shoulder Press (CUSTOM)
All Percentages Based Off 1RM Strict Press
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
Rest 2-3 Minutes Between All Sets.
FLOW: Complete 2 sets of 3 and 2 sets of 8 unbroken strict presses from a rack. For the final set, complete 8 or more unbroken strict presses. This is essentially a “near max set.” Leave 1-2 reps in the tank.
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 8+
2: Back Squat (CUSTOM)
**If you back squated yesterday- the obvious. For those who BS on Saturday, this is for you. If you BS yesterday- proceed to “Death Race”
[All Percentages Based Off 1RM Back Squat]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
Rest 1-3 Minutes Between All Sets.
MC: “Death Race” (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
BENCHMARK WORKOUT: Last time we did this was 5.31.2019. We are setting a new standard today with the Echo bike being the “Rx” bike.
CONDITIONING CATEGORY: Sprinty Threshold
BIKE: Less than 1:30.
BURPEES: Less than 1:00.
SCORE: Time