WEDNESDAY 11.10.21

9
Nov

WEDNESDAY 11.10.21

Lowry CrossFit – CrossFit

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

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WU: Warm-up (No Measure)

FOAM ROLL & ACTIVATION

Foam Roll (~5:00)

Crossover Symmetry Shoulder Protocol (~5:00)

Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY

1. Calf Stretch On Post – 1:00/Side

2. Barbell Forearm Smash – 1:00/Side

3. Couch Stretch – 1:00/Side

4. Knuckle Drags – 1:00

5. Banded Lat Stretch – 1:00/Side

GENERAL WARM-UP

3 Rounds:

1:00 Bike

1-3 Strict Pull-Ups

20 Single Unders

10 Empty Barbell Stiff Legged Deadlifts

MOBILITY VIDEOS

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=Y4XkFEj_OX8

https://www.youtube.com/watch?v=STEDuqJ-UR4

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

https://www.youtube.com/watch?v=SKvaqHjASWM

1: Metcon (AMRAP – Reps)

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]

1-3 Reps: Accumulate 5 Reps

4-6 Reps: Accumulate 7 Reps

7+ Reps: Accumulate 9 Reps
– Each rep begins with us seated on the floor.

– We will also go legless on the way down and finish each rep to a seated position on the floor.

– The goal is to start the rope climb with no assistance from our legs to get started.

– Starting from a seated position greatly increases the distance of the climb.

– If you cannot complete a legless rope climb to 15ft., reduce the height of the climb to as high as you can go safely.

– Score: Number of reps completed.

SEATED LEGLESS ROPE CLIMB

– No Jump Legless Rope Climb

– Reduce Height

– 6 Strict Chin-Ups (Palms Face You) = 1 Rope

2: Metcon (Weight)

A) 4 Sets:

3 Dead Stop Deadlifts

All Sets @ 78% of 1RM Deadlift

B) 4 Sets:

3 Touch-and-Go Deadlifts

All Sets @ 83% of 1RM Deadlift
– Dead Stop: Bar comes to complete dead halt on the floor between reps.

– Touch & Go: Plates kiss the floor between reps.

– Rest 1-3 minutes between sets.

– Score: Enter weights

MC1: “Fluffy” Part 1 (Calories)

[AMRAP 8]:

Max Erg Bike Calories

Rest 2 Minutes Before Beginning Part 2…
– CONDITIONING CATEGORY: Threshold

– FLOW: This is part 1 of 3. Immediately following your 8 minute AMRAP, rest 2 minutes, then begin part 2.

– SCORE: Calories

– Have the damper as high as you can while maintaining 75+ RPM. Feel free to start with it higher than usual, then gradually pull it down as you settle in.

– Have a calorie goal per minute in mind to help keep you on track. 8+ calories per minute should be achievable for most athletes. On average, guys can maintain about 15 cals per minute and girls can maintain about 12 cals per minute.

BIKE ERG

– Use any other machine

MC2: “Fluffy” Part 2 (AMRAP – Rounds and Reps)

[AMRAP 8]:

1 Rope Climb (15ft.)

10 Double Unders

1 Rope Climb (15ft.)

20 Double Unders

1 Rope Climb (15ft.)

30 Double Unders



Continue to add 10 double unders each round.

Rest 2 Minutes Before Starting Part 3…
– CONDITIONING CATEGORY: Threshold

– ROPE CLIMB: Less than 30s per rope.

– DOUBLE UNDERS: Less than 15s for every 10 reps.

– SCORE: Rounds+Reps. If you finish the round of 50 double unders and you get 25 double unders in the round of 60, your score would be 5+26 (this includes the rope climb that started the round).

ROPE CLIMB

– Reduce Height

– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DOUBLE UNDERS

– Complete The Same Number Of Reps Each Round

– 1.5x Single Unders

– Line Hops

MC3: “Fluffy” Part 3 (Weight)

[8 Minute Window]:

Establish 5RM Deadlift
– CONDITIONING CATEGORY: Lift

– DEADLIFTS: These 5 reps should be completed “touch and go” meaning that the plates should just “kiss” the ground between reps.

– SCORE: Heaviest Load

РHit 2-3 easy warm-up sets at light-moderate weights. From there, build by feel.

– Be mindful of how big your jumps are. Make your big jumps early on and they should get smaller from there.

EC1: Metcon (No Measure)

EXTRA CREDIT:

3 Supersets:

8 Pausing Romanian Deadlifts @ 43% *

8 Tempo Banded Hamstring Curls Each Leg*

Rest 1:00 Between Sets.

*Pause 2s At Bottom Of Each Rep

*3s Negative Each Rep
– “Superset” means we’ll move quickly from 1 station to the next and rest only after both stations have been completed.

– RDL’s should be completed in unbroken sets. The bar should not be on the floor in the bottom position. Anywhere from the knee to 1inch off the floor works.

– Use a light band for the hamstring curls.

– Score: Mark Completed

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT 2:

3 Supersets:

:30s Max Strict Chin-Ups

:30s Max Empty Barbell Curls

Rest 1:00 Between Sets.
– Chin-ups are pull-ups but with the palms facing toward you. Break as much as needed during each 30s window.

– Only the arms should move during the empty barbell curls. Avoid “kipping” with the hips. Break as needed.

– Score: Enter total reps of chin-ups and curls each round.