WEDNESDAY 11.17.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: 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. Couch Stretch – 1:00/Side
2. Barbell Forearm Smash – 1:00/Side
3. Frog Stretch – 1:00
4. Barbell Thoracic Opener- 1:00
5. Banded Hamstring Stretch – 1:00/Side
GENERAL WARM-UP
3 Rounds:
1:00 Bike
1:00 Row
10 Straight Leg Sit-Ups
MOBILITY VIDEOS
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=Y4XkFEj_OX8
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=ONNfENO9A9U
1: Metcon (AMRAP – Reps)
AMRAP 3:
Max Legless Rope Climbs (15ft.)
– This is a retest from August 23, 2021.
– Complete as many legless rope climbs as possible in 3 minutes.
– If you cannot complete the full rope climb distance, reduce the height or swap for the strict chin-up variation in the modifications.
– Score: Reps
2: Deadlift (Heavy Single)
Build To A Heavy Single
– Testing our 1RM Deadlift today.
– While we want to build to as heavy as possible today, we should always aim to maintain a solid midline and neutral spine. Do NOT sacrifice your back for an extra couple pounds or kilos on your deadlift.
– You can mix your grip or go double over hand. No straps.
– Score: Heaviest successful lift. Update PR’s when finished if needed.
MC: “No Shoes, No Shirt, No Problem” (Time)
For Time [38 Minute Cap]:
4,000 Meter Bike Erg
2,000 Meter Row
100 Toes to Bar
***Work In Intervals Of 2 Minutes On, 1 Minute Off
– CONDITIOING CATEGORY: Threshold
– BIKE ERG: 75+ RPM. Damper as high as possible while maintaining RPM’s. If you bike at a 2:20 pace or slower, modify the distance.
– ROW: Damper between 5 & 6. If you row at a 2:20 pace or slower, modify the distance.
– TOES TO BAR: Must be able to complete sets of 5 or more. Modify reps if needed.
– FLOW: At 3,2,1, go, start chipping away at the bike distance. At the 2:00 mark you must stop (it’s okay if the bike still accumulates meters) and rest 1:00. At the 3:00 mark resume work on the bike. At the 5:00 mark you must stop again and rest. At the 6:00 mark you’ll resume. You’ll continue in this 2:00 on, 1:00 off fashion for the entirety of the workout. All the bike meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.
– SCORE: Time. If you get capped, add 1 second to your time for every missed rep.
4,000 METER BIKE ERG
– Reduce Distance
– 4,000m Assault or Echo Bike
– 2,000m Row
– 1,600m Run
– 1,200m Air Run
– 1,600m Ski
2,000 METER ROW
– Reduce Distance
– 4,000m Assault, Echo, or Erg Bike
– 1,600m Run
– 1,200m Air Run
– 1,600m Ski
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x AbMat Sit-Ups