Lowry CrossFit – CrossFit
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.
WU: Warm-up (No Measure)
500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats
MC: Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg/Bike
Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.
In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an “active recovery day”, our intention here is to prime the engine for Friday…. not, to break us down.
On the overhead squats, we are looking for a moderate load. Repetitions taken from the ground, with a 1s pause at the bottom of the squat in each repetition.
On the TTB and dumbbell minute, we are looking to refine our ability to change hands in the air as the dumbbell comes beneath head level.
On the handstand walk practice, this can also be modified for handstand pushup practice. Go the distance and tape the wall to refine our mechanics.
And lastly, the ski erg is written in there for variance, but the underlying theme is a conditioning finish to the round. Biking or running also fits just as well here.