WEDNESDAY 12.15.21

14
Dec

WEDNESDAY 12.15.21

Lowry CrossFit – CrossFit

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

View Public Whiteboard

WU: Warm-up (No Measure)

https://www.youtube.com/watch?v=FM_y5IKEywk

For Quality:

2 Minute Machine

4 Minute Foam Roll

3 Rounds: 30s Superman Hold + 20 Reverse Lunges + 10 Ring Rows

2 Minute Pigeon Pose (Each Leg)

1 Round Of Barbell Warmup

WU: Metcon (No Measure)

3 Sets For Quality:

4 D-Ball Cleans 150 / 100 lb

20 GHD Sit-ups

1 Set of Ring Muscle-ups
INTENTION: Complete at “walk through” pace. Looking for good quality movement over speed.

D-BALL CLEANS: Ball goes over the shoulder each rep.

RING MUSCLE-UPS: Athlete’s choice on reps. This should not be a max set.

SCORE: Mark Completed.

D-BALL CLEANS

– Reduce Weight

– Reduce Reps

– Sandbag Cleans

– Double Dumbbell Cleans

GHDSU

– Reduce Reps

– Reduce Range Of Motion

– Weighted Abmat Sit-Ups

– Regular Abmat Sit-Ups

RING MUSCLE-UPS

– Bar Muscle-Ups

– Chest To Bar Pull-Ups

– Ring Dips

1: Metcon (Weight)

10 Rounds For Total Load [15 Minute Cap]:

12/9 Calorie Echo Bike

1 Power Clean
INTENTION: Athlete’s choice on loading. This can be the same weight across or building.┬áLooking to move some heavy weight under fatigue.

SCORE: Enter all 10 weights. Overall score will be the sum total.

12/9 ECHO BIKE

– 12/9 Assault Bike

– 12/9 Cal Ski

– 12/9 Air Run

– 15/12 Cal Bike Erg

– 15/12 Cal Row

– 200m Run

POWER CLEAN

– Hang Power Clean

– Sub Dumbbells

2: Deadlift (CUSTOM)

[All Percentages Based Off 1RM Deadlift]

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

FLOW: Complete 4 sets of 8 unbroken deadlifts. For the final set, complete 1 set of 8 or more unbroken deadlifts. This is essentially a “near max set.” Leave 2-3 reps in the tank.

SCORE: Enter reps completed for the set of 8+

MC: “Concrete Jungle” (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold

RUN: 2:00 or faster.

CHEST TO BAR: Less than 30 seconds.

SCORE: . Overall score will be the sum total of time.

400M RUN

– Reduce Distance

– 400m Ski

– 300m Air Run

– 500m Row

– 1000m Bike

CHEST TO BAR PULL-UPS

– Reduce Reps

– 8 Strict Chest To Bar Pull-Ups

– Banded Chest To Bar Pull-Ups

– Pull-Ups

– Alternating Dumbbell Plank Rows