TUESDAY 12.7.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
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