WEDNESDAY 11.10.21
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)
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
– Hit 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.