WEDNESDAY 1.12.22
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)
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
1 Rounds: 30s Superman Hold + 20 Reverse Lunges + 10 Ring Rows
2 Minute Pigeon Pose (Each Leg)
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Then…
30 Pausing Banded Curls (1s Squeeze At Top)
30 Pausing Banded Hamstring Curls (1s Squeeze At Top)
1: Metcon (Time)
Double Dumbbell Conditioning
For Time:
9-7-5:
Double Dumbbell Hang Power Clean
Double Dumbbell Front Squat
Double Dumbbell Push Jerk
*Use Weights From Dumbbell Piece On 12/1/21
INTENTION: Checking up on our dumbbell cycling capacity. Your weights should match the weights you used on 12/1/21 (score linked) for each round. This means you’ll be swapping weights each round. These do not need to be unbroken sets but let’s shoot for it if it’s there.
ATHLETE NOTES: If you missed the piece on 12/1, complete this at your typical workout dumbbell weight.
SCORE: Time. Enter your dumbbell weight in your notes.
2: Deadlift (CUSTOM)
[All Percentages Based Off 1RM Deadlift]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 4 sets of 5 unbroken deadlifts. For the final set, complete 1 set of 5+ deadlifts. This is a “near max” set of unbroken deadlifts. We’ll leave 2-3 reps in the tank here.
SCORE: Enter reps completed for the set of 5+.
MC: “Three Strikes” (AMRAP – Rounds and Reps)
AMRAP 12:
3 Dumbbell Front Squats 50 / 35 lb’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats 50 / 35 lb’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats 50 / 35 lb’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
CONDITIONING CATEGORY: Threshold
DB FRONT SQUATS: 2 dumbbells. Hands stay in contact with the handles. 3 reps should take less than 15 seconds.
CHEST TO BAR: 3 should take less than 15 seconds.
BOX JUMP OVERS: 3 should take less than 15 seconds.
GOAL: 5 rounds or more.
SCORE: Rounds + Reps. If you finish the round of 15’s your score would be 5 rounds.
– Hold on for unbroken sets of squats for as long as possible. Hands need to stay on the handles but dumbbells can be rested on the shoulders to save the grip for the chest to bar.
– The first set of chest to bar to consider breaking up is the round of 9’s. We want to be sure that we are completing quick sets with minimal rest each round. Breaking early can help manage fatigue early on.
– The box jump overs are our pacer. Move at a pace that will allow for big sets of squats.
– Focus on quick transitions.
DOUBLE DUMBBELL FRONT SQUATS
– Reduce Loading
– Single Dumbbell
– Barbell 115 / 85 lb
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Broad Jumps