WEDNESDAY 12.22.21
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:
3 Minute Foam Roll
2 Minute Machine
2 Rounds: 10 Banded good mornings+ 10 Air Squats + 5 Strict Pull-Ups
2 Minute Pigeon Pose On Box (Each Leg)
1 Round Of Barbell Warmup
1: Deadlift (CUSTOM)
[All Percentages Based Off 1RM Deadlift]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68% (record and notate)
Rest 2-3 Minutes Between All Sets.
FLOW: Complete 2 sets of 3 and 2 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 1-2 reps in the tank.
SCORE: Enter reps completed for the set of 8+
2: “Pump Fake” (Time)
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press 50 / 35 lb’s
After Each Set:
100 Meter Farmers Carry 50 / 35 lb’s
CONDITIONING CATEGORY: Grind
STRICT PULL-UPS: Less than 10s per rep.
DUMBBELL BENCH: 2 dumbbells. Less than 10s per rep.
FARMERS CARRY: 2 dumbbells. Less than 2:00.
SCORE: Time.
– Break up the strict pull-ups and then bench right from the start..
– Quick sets will allow us to stay ahead of fatigue and stay moving.
– Quick bursts on the farmer’s carry will also help us stay ahead of fatigue.
– Main goal is to stay moving and avoid getting stuck anywhere.
STRICT PULL-UPS
– Banded
– Alternating Double Dumbbell Plank Rows
DUMBBELL BENCH
-2X Hand Release Push-Ups or DB push-ups
– Reduce Load
– Barbell Bench
FARMERS CARRY
– Reduce Load
– Accumulate 1:00 Farmers Carry Hold
– Sub Kettlebells
EC1: Metcon (Time)
EXTRA CREDIT:
5 Sets For Time:
30% Bar Muscle-ups
20 GHD Sit-ups
INTENTION: Practice bar muscle-ups under fatigue.
SCORE: Time.
BAR MUSCLE-UPS
– Banded Bar Muscle-Ups
– Chest To Bar Pull-Ups
– Double Dumbbell Devil Presses
GHD SIT-UPS
– Reduce Reps
– Reduce Range Of Motion
– Weighted AbMat Sit-Ups
– 1.5x AbMat Sit-Ups
EC2: Metcon (Time)
EXTRA CREDIT 2:
Skill Conditioning
For Time:
300ft. Handstand Walk
300 Double Unders
[Partition However You’d Like]
INTENTION: Practice handstand walking and double unders under fatigue. Athletes can choose how to break up the 300ft. and 300 reps.
SCORE: Time.
HANDSTAND WALK
– Reduce Distance
– 3:00 Handstand Hold
– 30 Wall Walks
– 150 Handstand Shoulder Taps Against A Wall
– Level 1 Track Variation (See Level 1)
DOUBLE UNDERS
– Reduce Reps
– 450 Single Unders
– Line Hops