WEDNESDAY 10.13.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Weighted Strict Pull-ups
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1]
5-9 Unbroken: 3-2-1-1-1
10+ Unbroken: 4-3-3-2-1
*Rest as needed between sets.
*Build in weight each set.
Stimulus
– If you have not completed a max set of strict pull-ups, complete that now instead of this piece.
– Score: Enter loading for each set.
Modifications
WEIGHTED STRICT PULL-UPS
– Remove Weight
– Banded Strict Pull-Ups
2: Metcon (Weight)
Deadlift
A) 5 Sets:
4 Dead Stop Deadlifts
All sets @ 65% of 1RM Deadlift
B) 5 Sets:
4 Touch-and-Go Deadlifts
All sets at @ 70% of 1RM Deadlift
Stimulus
– Dead Stop: Bar comes to complete dead halt on the floor between reps.
– Touch & Go: Plates kiss the floor between reps.
– Score: Enter weights used across for the dead stop and touch and go deadlifts.
MC: “Oh My Tosh” (9 Rounds for time)
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: 225 / 155 lb
Stimulus
– CONDITIONING CATEGORY: Sprint
– 200M RUN: About 1:00.
– DEADLIFTS: Unbroken sets. 3 reps should take about 20s.
– 9 SCORES: Enter time for each interval. Overall score will be the sum total of all the intervals.
Strategy
– Push the runs.
– Quickly transition from the run to the bar.
– Smooth cycle on the deadlifts.
– Big breaths during rest periods to calm the heart rate.
Modifications
200 METER RUN
– Reduce Distance
– 250m Row
– 500m Bike
– 200m Ski
– 15 x 10m Shuttle Runs
DEADLIFTS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)
– 2x Step-Back Lunges
EC: Metcon (No Measure)
EXTRA CREDIT:
Accessory: Pulling
2 Rounds For Quality:
24 Barbell Back Rack GHD Hip Extensions 45 / 35 lb
12 Romanian Deadlifts @ 35% of 1RM Deadlift
6 Double Dumbbell Bulgarian Split Squats (Each Leg)
:30s Banded Hamstring Curl Hold (Both Legs At Same Time)
Rest 2:00 Between Rounds.
Stimulus
– Hold the dumbbells down by the sides for the Bulgarian split squats. Athlete’s choice on weights.
– Score: Mark Completed.
Modifications
BARBELL BACK RACK GHD HIP EXTENSIONS
– Remove Barbell
– Weighted GHD Hip Extensions
– Supermans
ROMANIAN DEADLIFTS
– Double Dumbbell
– Reduce Load
DOUBLE DUMBBELL BULGARIAN SPLIT SQUATS
– Sub Kettlebells
– Barbell Front Rack
– Remove Weight
BANDED HAMSTRING CURL HOLD
– Glute Bridge Hold