TUESDAY 12.3.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Lats Foam Roll: 1-2 Minutes Each Side
Barbell Thoracic Opener
Trap Smash: 1-2 Minutes Each Side
ACTIVATION
2 Sets
30 Seconds Each
Row or Bike
PVC Pass Throughs
Overhead Circles
Active Samson
Spiderman + Reach
PRIMER
3 Sets:
5 Inchworms
200′ Single Arm Overhead Carry (Change Every 50′)
1: Push Press (10RM)
STIMULUS
Setting a weightlifting baseline today with a 10RM Push Press
Take the bar out of the rack for these reps
It may be helpful to follow the following sets when building:
5-6 Sets: 5-7 Reps
2-3 Attempt: 10RM
Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts
We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
Rest as needed between sets to maintain quality
MC: “Little Dipper” (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
STIMULUS
PUSH JERKS
Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
This should be a weight you should have to break more than twice during the workout
The barbell will come from the floor here, not from a rack, so that you can burpee over the bar
EC: Metcon (No Measure)
EXTRA CREDIT
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets