WEDNESDAY 11.24.21
Lowry CrossFit – CrossFit
Thanksgiving Schedule.
Wednesday 11.24.21
6:00am- WOD
7:30am- Open Gym
9:00am- WOD
12:00pm- Open gym
4:15pm- WOD
5:30pm- WOD
6:45pm- WOD
Thursday 11.25.21
9:00am- WOD
*all other classes canceled.
Friday 11.26.21
6:00am- Open Gym
7:30am- Open Gym
9:00am- Open Gym
4:15pm- WOD
*all other classes canceled.
Saturday 11.27.21
8:00am – WOD
— one offs, please reach out to me.
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
FOAM ROLL (5:00-10:00)
Target Any Sore Areas
MOBILITY (5:00-10:00)
1. Barbell Forearm Smash – 1:00/Side
2. Active Samson- 1:00
3. Active Spiderman – 1:00
4. KB Lat Smash – 1:00/Side
5. Laying Front Rack Stretch – 1:00
ACTIVATION (6:00)
4 Rounds:
20s Banded Pull-Aparts
10s Rest
Into…
4 Rounds:
20s Plank Hold
10s Rest
Into…
4 Rounds:
20s Glute Bridges
10s Glute Bridge Hold
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 8 High Box Jump Step-Downs + 8 Squat Jumps
Min 3: 5 Good Mornings + 5 Elbow Rotations + 5 Hang Muscle Cleans (Empty Barbell)
MOBILITY VIDEOS
https://www.youtube.com/watch?v=Y4XkFEj_OX8
https://www.youtube.com/watch?v=BVwUIRKNiqs
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=wKJ-570Ha8k
https://www.youtube.com/watch?v=Fd4rzAi_e_o
1: Metcon (Time)
20 Rounds [30 Minute Time Cap]:
15/10 AAB or 500M Bike Erg
30% Max Strict Pull-ups
*Be sure your pull-up PR is up to date.
INTENTION: While we want to complete our pull-ups unbroken for as long as we can, it is okay to break if/when needed. The bike will only give us about 1:00 of rest so gauge your pace based on how your pull-ups feel.
DAMPER: As high as possible while maintaining 75+ RPM.
PULL-UP STANDARD: Elbows lock in the bottom with head through. Chin clearly gets over the bar at the top.
SCORE: Time
500M BIKE ERG
– 500m On Any Bike
– 250m Row
– 200m Run
– 200m Ski
– 150m Air Run
STRICT PULL-UPS
– Reduce Percentage
– Banded Strict Pull-Ups
– Alternating Dumbbell Plank Rows
2: Deadlift (CUSTOM)
4 Sets of 10 @ 60% of 1RM Deadlift
1 Set of 10+ @ 60% of 1RM Deadlift
[Leave 2-3 Reps In The Tank On Max Set]
FLOW: Complete 4 sets of 10 unbroken deadlifts from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken deadlifts. This is essentially a “near max set.”
SCORE: Enter reps completed for the set of 10+
MC: “Tosh.Row” (Time)
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans
Barbell: 155 / 105 lb
Rest 1:1
CONDITIONING CATEGORY: Threshold
ROW: 250m should take less than 1:15.
POWER CLEANS: Quick singles or sets. Each clean should take less than 5 seconds.
FLOW: Row 250m, then complete 3 power cleans. Record your time. Rest the amount of time that round took you (if it took 1:30, you’ll rest 1:30). At the end of the rest period, begin your 500m row, then complete 5 power cleans. Record your time. Rest the amount of time that round took you (if it took 3:00, you’ll rest 3:00). At the end of the rest period, begin your 750m row, then complete 7 power cleans. Record your time. Rest the amount of time that round took you (if it took 5:00, you’ll rest 5:00). Once you have completed these 3 intervals, you have completed round 1. Complete 2 more rounds then record your final time.
SCORE: Total time including rest.
– As the distances and reps increase each round, your intensity will decrease slightly on the row.
– Challenge yourself to hold onto the bar for sets today. Row only as fast as it will allow you to cycle the power cleans.
– Make the goal each round to meet or beat your time by even just 1 second on the previous round’s intervals. If the first interval in round 1 took you 1:30, see if you can complete the first interval in round 2 in 1:29.
– Have a something to record your times close by so you can do quick math between intervals.
250 METER ROW
– 500m Bike
– 200m Run
– 200m Ski
– 150m Air Run
– 15 x 10m Shuttles
500 METER ROW
– 1000m Bike
– 400m Run
– 400m Ski
– 300m Air Run
– 30 x 10m Shuttles
750 METER ROW
– 1500m Bike
– 600m Run
– 600m Ski
– 450m Air Run
– 45 x 10m Shuttles
POWER CLEANS
– Reduce Load
– Reduce Reps
– Double Dumbbell
EC: Metcon (Distance)
EXTRA CREDIT
[2 Sets]
6 Rounds:
2 Minutes Moderate
20 Seconds Rest
[Rest 1 Minute After 6 Rounds]
MODERATE: Run at roughly your 5k pace or 5-7 RPE.
FLOW: Complete 6 rounds of 2:00 at a moderate pace with 20s rest between. After 6 rounds, rest 1 minute. You’ll then complete another 6 rounds of 2:00 at a moderate pace with 20s rest between.
SCORE: Record the total meters accumulated each set. Overall score will be the sum total.