TUESDAY 12.7.21

6
Dec

TUESDAY 12.7.21

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)

FOAM ROLL (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Couch Stretch – 1:00/Side

2. Calf Stretch On Post – 1:00/Side

3. KB Pec Smash – 1:00/Side

4. Barbell Forearm Smash – 1:00/Side

5. Shoulder To Floor – 1:00/Side

ACTIVATION (6:00)

4 Rounds:

20s Push-Ups To A Box

10s Rest

Into…

4 Rounds:

20s Plank Hold

10s Rest

Into…

4 Rounds:

20s Glute Bridges

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: Double Under Practice or 30 Reps

Min 3: 5 Bench Dips + 30s Hang From Pull-Up Bar

MOBILITY VIDEOS

https://www.youtube.com/watch?v=STEDuqJ-UR4

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=K3jtDRlPauw

https://www.youtube.com/watch?v=Y4XkFEj_OX8

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

1: Shoulder Press (CUSTOM)

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%

*notate max rep set

FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken strict presses from a rack, resting 1-3 minutes between each set. Following the third set, complete a max set of strict presses.

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 max set.

PR UPDATE: If you complete 11-14 reps for your max set, increase your strict press PR by 5# or 2.2kg. If you complete 15+ reps for your max set, increase your strict press PR by 10# or 4.5kg.

MC: “Pushing me Away” (Time)

5 Rounds For Time:

AAB 30/21 Cal

50 Double Unders

15-12-9-6-3 Strict Ring Dips
CONDITIONING CATEGORY: Threshold

BIKE: Less than 2:30. Samper as high as possible while holding 80+ RPMs.

DOUBLE UNDERS: Less than 1:00.

STRICT RING DIPS: 3 reps should take less than 30s.

SCORE: Time.

1,000 METER BIKE ERG

– Reduce Distance

– 1,000m On Any Bike (~2:00-2:30 Effort)

– 500m Row

– 400m Run

– 400m Ski

– 300m Air Run

– 30 Burpees

DOUBLE UNDERS

– Reduce Reps

– 1:00 Cap

– 75 Single Unders

– 12/10 Cal Ski

– 15/12 Cal Row

STRICT RING DIPS

– Reduce Reps

– Banded

– Dips Between Boxes

– Bench Dips

EC: Metcon (Time)

EXTRA CREDIT:

5 Rounds For Time [30 Minute Cap]:

800 Meter Run

70% Strict Handstand Push-ups
INTENTION: Higher volume strict gymnastics paired with cardio today. Some athletes may not finish under the time cap and this is totally fine. HSPU reps do not need to be completed unbroken.

HSPU STANDARDS: Head taps the floor in the bottom. Elbows locked, with hips open and away from the wall, with the head through at the top.

SCORE: Time. For every missed rep add one second to your time. Every 100m = 1 rep.

EC2: Metcon (Time)

EXTRA CREDIT:

4 Rounds For Time:

500 Meter Ski Erg

300-ft. D-Ball Bear Hug Carry

100-ft. Yoke Carry

*Athlete’s Choice On Loading
INTENTION: Getting some touches on object movements that involve a lot of midline. Athlete’s choice on loading here. Weights should be the same across all rounds.

SKI ERG: Should take less than 2:30.

D-BALL CARRY: Should take less than 1:30.

YOKE CARRY: Should take less than 1:30.

SCORE: Time. Record weights in your notes.

500M SKI ERG

– 600m Row

– 500m Run

– 400m Air Run

– 1,200m Bike (~2:00-2:30 Effort)

D-BALL CARRY

– 1:30 Hold

– Sandbag Carry

– Double Kettlebell or Dumbbell Front Rack Carry

YOKE CARRY

 – 1:30 Hold

– Barbell Back Rack Carry