WEDNESDAY 12.22.21

21
Dec

WEDNESDAY 12.22.21

Lowry CrossFit – CrossFit

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

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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