WEDNESDAY 12.29.21

28
Dec

WEDNESDAY 12.29.21

Lowry CrossFit – CrossFit

**Holiday Schedule

Wednesday- 12.29
6:00am- Open Gym
7:30am- Open Gym
9:00am- WOD
Noon- Open Gym
4:15p- WOD
5:30p- Open Gym
6:45p- WOD

THURSDAY- 12:30
Open Gym

FRIDAY. 12.31
9:00am New Years Eve WOD

SATURDAY 1.1.22
10:00am New Years Day WOD

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

3 Minute Foam Roll

2 Minute Machine

1 Rounds: 20s GHD Hip Extensions Or Supermans + 10 Air Squats + 5 Strict Pull-Ups

2 Minute Pigeon Pose On Box (Each Leg)

1: Metcon (Weight)

Hang Power Clean Cycling

[For Total Load]

On the 3:00 x 5 Sets:

9-7-5-3-1 Hang Power Cleans

After Each Set:

3 Pull-Ups and 3 Knees to Chest
HANG POWER CLEANS: Choose weights based off what will maximize your score. Ideally, each set is completed unbroken. Build in weight as the reps decrease or perform the same weight across.

3 Pull-Ups and 3 Knees t Chest: These are meant to fatigue the grip to make the cleans more challenging.

SCORE: Enter weights for each set. Overall score will be the sum total.

2: Deadlift (CUSTOM)

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

[Leave No Reps In The Tank On Max Set]

FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2,  and 1 set of 1 unbroken deadlifts. For the final set, complete a max set of unbroken deadlifts.

SCORE: Enter reps completed for the max set.

PR UPDATE: If you complete 9-11 reps for your max set, increase your deadlift PR by 5# or 2.2kg. If you complete 12+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.

fMC: “Sam’s Jam” (Time)

5 Rounds:

30/21 Calorie Row

1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: 185 / 135 lb

Round 2: 165 / 115 lb

Round 3: 155 / 105 lb

Round 4: 135 / 95 lb

Round 5: 115 / 85 lb
CONDITIONING CATEGORY: Grind

ROW: Less than 2:30.

“DT” ROUND: Less than 1:30 per round. 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks is 1 round.

SCORE: Total time including rest

– Moderate-hard effort on the row. Pacing here will be determined by what will allow us to hold onto the barbell for big sets.

– See if you can break “DT” the traditional way: 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.

– For the first round or 2 you may want to consider breaking the hang power cleans into 5-3-1 so that you can push for unbroken push jerks (shooting for 1-2 sets max).

– After you complete your last push jerk each round, record your time, figure out when your next interval starts, then swap weights.

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