TUESDAY 12.28.21

27
Dec

TUESDAY 12.28.21

Lowry CrossFit – CrossFit

**Holiday Week Schedule.

Tuesday- 12.28
6:00am Open Gym
9:00am- WOD
Noon- Open Gym
4:15p- WOD
5:30p- Open Gym
6:45pm- WOD

Wednesday- 12.29
6:00am- Open Gym
7:30am- Open Gym
9:00am- WOD
Noon- Open Gym
4:15p- WOD
5:30p- Open Gym
6:45p- WOD

THURSDAY- 12:30
Open Gym

FRIDAY. 12.31
9:00am New Years Eve WOD

SATURDAY 1.1.22
10:00am New Years Day WOD

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

View Public Whiteboard

WU: Warm-up (No Measure)

3Minute Foam Roll

2 Minute Machine

1 Rounds: 30s Side Plank (Each Side) + 15s Push-Ups + 15s Mountain Climbers

2 Minute Banded Tricep Stretch (1 Minute/Arm)

1 Round Of Barbell Warmup

1: Shoulder Press (CUSTOM)

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

– record this set and notate

Rest 1-3 Minutes Between All Sets.

2: Metcon (Time)

Strict Handstand Push-Up Conditioning

For Time [15 Minute Cap]:

200% Max Unbroken Strict Handstand Push-ups

On the Minute [Starting @ 0:00]:

10 Alternating Single Leg Squats
INTENTION: Complete big sets of HSPU’s while also getting some single leg squat practice in.

SCORE: Time. If capped, add 1s for every missed rep.

STRICT HSPU

– Use Riser(s)

– Reduce Reps

– Dumbbell Strict Presses

SINGLE LEG SQUATS

– Reduce Reps

–┬áSingle Leg Squats To A Box

– Pole Assisted Single Leg Squats

https://www.youtube.com/watch?v=fbJN-7pNwAw

https://www.youtube.com/watch?v=LD6unGtbHUs

MC: “Boom Boom Pow” (Time)

For Time:

30 Double Dumbbell Thrusters @dumbell(50/35)’s

50/35 Calorie Echo Bike

150 Double Unders
CONDITIONING CATEGORY: Sprinty Threshold

DUMBBELL THRUSTERS: Less than 3:00.

BIKE: Less than 4:00.

DOUBLE UNDERS: Less than 3:00

SCORE: Time

– Go big on the thrusters. See if you can get these done in 1-3 sets.

– Use the first 20-30s on the bike to recover the legs from the thrusters. Aim to speed up from there.

– See how big you can go on the double unders. Relax the shoulders, keep the hands low, and breathe.

DUMBBELL THRUSTERS

– Reduce Loading

– Reduce Reps

– Barbell Thrusters

50/35 CALORIE ECHO BIKE

– 50/35 Cal Assault Bike

– 50/35 Cal Air Run

– 50/35 Cal Ski

– 70/50 Cal Erg Bike or Row

– 600m Run

150 DOUBLE UNDERS

– Reduce Reps

– 3:00 Time Cap

– 225 Single Unders

– 150 Line Hops