WEDNESDAY 10.13.21

12
Oct

WEDNESDAY 10.13.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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