WEDNESDAY 12.15.21
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)
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. Looking 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