TUESDAY 12.3.19

2
Dec

TUESDAY 12.3.19

Lowry CrossFit – CrossFit

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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