WEDNESDAY 12.8.21
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)
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