WEDNESDAY 12.8.21

7
Dec

WEDNESDAY 12.8.21

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)

FOAM ROLL (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Calf Stretch On Post – 1:00/Side

2. Laying Front Rack Stretch – 1:00

3. Child’s Pose – 1:00

4. Pigeon Pose – 1:00/Side

5. Ankle Stretches – 1:00/Side

ACTIVATION (6:00)

4 Rounds:

20s Banded Pull Aparts

10s Rest

Into…

4 Rounds:

20s Hollow Hold

10s Rest

Into…

4 Rounds:

20s Wallsit

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 6 Box Step-Ups + 6 Air Squats + 6 Straight Leg Sit-Ups

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (W/ Empty Barbell)

MOBILITY VIDEOS

https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=Fd4rzAi_e_o

https://www.youtube.com/watch?v=2b1CcRCMrI0

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=x2MZuv-vHJI

1: Metcon (Weight)

[PART A]

Build to Heavy Single

[PART B]

Hang Power Cleans:

2 Unbroken Sets @ 65% of Above

Rest 2:00 Between Sets
PART A: Take 7-10 minutes to build to a heavy power clean.

PART B: Complete 2 “big unbroken sets” of HANG power cleans at 65% of whatever you hit for your heavy single. These are not max sets.

SCORE: Enter your heavy single. Record your weight and reps completed in part B in your notes.

2: Deadlift (CUSTOM)

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%

Rest 1-3 Minutes Between All Sets.

FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken touch and go deadlifts. Following the third set, complete a max set of deadlifts.

SCORE: Enter reps completed for the max set.

PR UPDATE: If you complete 11-14 reps for your max set, increase your deadlift PR by 5# or 2.2kg. If you complete 15+ reps for your max set, increase your deadlift PR by 10# or 4.5kg.

MC: “Sneaky 7’s” (Time)

7 Rounds For Time:

7 Box Jump Overs (30″/24″)

7 Power Cleans 135 / 95 lb

7 Toes to Bar

7 Front Squats 135 / 95 lb

7 Bar-Facing Burpees

7 Push Jerks 135 / 95 lb

7 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold

ALL MOVEMENTS: Less than 30s each.

SCORE: Time

– Smooth on the box jump overs and bar-facing burpees.

– Sets or quick singles on the cleans.

– 1-2 sets on the toes to bar and chest to bar.

– Push for unbroken front squats and push jerks.

– Quick transitions throughout.

BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Box Step-Overs

– Broad Jumps

POWER CLEANS

– Reduce Weight

– Reduce Reps

– Sub Dumbbells

TOES TO BAR

– Reduce Reps

– 4 Strict Toes To Bar

– 14 Sit-Ups

FRONT SQUATS

– Reduce Weight

– Reduce Reps

– Sub Dumbbells

BAR-FACING BURPEES

– Reduce Reps

– Regular Burpees

PUSH JERKS

– Reduce Weight

– Reduce Reps

– Sub Dumbbells

CHEST TO BAR PULL-UPS

– Reduce Reps

– 4 Strict Chest To Bar

– Alternating Dumbbell Plank Rows

EC: Metcon (Time)

EXTRA CREDIT:

10 Rounds For Time [30 Minute Cap]:

500 Meter Row

50% Strict Pull-ups
INTENTION: This is a pull/pull combination where we are going to deal with some interference between the 2 movements. Complete the strict pull-ups unbroken for as long as possible but feel free to break if/when needed. If your max set of strict pull-ups is less than 5, complete 5-10 reps of one of the substitutions.

DAMPER: Between 5 and 6.

STRICT PULL-UP STANDARD: Elbows lock at the bottom with the head through the arms.

SCORE: Time. If capped, add 1s for every missed rep (every 100m = 1 Rep).

500M ROW

– 1000m Bike (~2:00 Effort)

– 400m Run

– 400m Ski

– 300m Air Run

– 30 Burpees

STRICT PULL-UPS

– Reduce Percentage

– Banded Strict Pull-Ups

– Alternating Dumbbell Plank Rows