TUESDAY 12.21.21

20
Dec

TUESDAY 12.21.21

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)

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