WEDNESDAY 1.19.21
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)
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 20s GHD Hip Extensions Or Supermans + 10 Air Squats + 5 Strict Pull-Ups
2 Minute Pigeon Pose On Box (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 Alternating Double Dumbbell Plank Rows (Light)
30 Single Leg Glute Bridges Each Leg
1: Deadlift (CUSTOM)
FLOW: Complete 5 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 1-2 reps in the tank here.
SCORE: Enter reps completed for the set of 5+.
MC: “Barnhart’s Bet” (3 Rounds for time)
[On the 0:00]
For Time:
21 Power Cleans 115 / 85 lb
30/21 AAB Cal
21 Power Cleans 115 / 85 lb
[On the 8:00]
For Time:
15 Power Cleans 155 / 105 lb
30/21 AAB Cal
15 Power Cleans 155 / 105 lb
[On the 16:00]
For Time:
9 Power Cleans 185 / 135 lb
30/21 AAB Cal
9 Power Cleans 185 / 135 lb
CONDITIONING CATEGORY: Threshold
POWER CLEANS: We should be able to cycle the bar at all 3 weights.
ECHO BIKE: Less than 2:30.
SCORE: Enter split times for each interval. Overall score will be the sum total.
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
30/21 CALORIE ECHO BIKE
– 30/21 Cal Assault Bike, Air Run, or Ski
– 40/30 Cal Bike Erg or Row
– 400m Run
– 100 Double Unders
EC: Metcon (Time)
EXTRA CREDIT:
Bar MU’s
For Time:
“X” Bar Muscle-ups
INTENTION: Complete same number you completed in last weeks echo bike / banded bar muscle-up piece on 1/14/22. If you didn’t do that piece, complete somewhere between 30-45 reps.
SCORE: Total time. Record number of reps in your notes.