WEDNESDAY 9.29.21

28
Sep

WEDNESDAY 9.29.21

Lowry CrossFit – CrossFit

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

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1: Strict Pull-Ups (CUSTOM)

Strict Pull-ups

[BASED ON MAX UNBROKEN SET FROM WEEK 1]

5 Unbroken: 5-4-3-3-2

10 Unbroken: 9-9-8-7-6

15 Unbroken: 12-12-10-8-6

20 Unbroken: 18-16-14-10-6

25 Unbroken: 20-20-16-12-8

Stimulus

– We will be using our max reps score from week 1 to determine our work to do here. Complete these reps the same way you did that first week if you modified.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We are shooting to make these unbroken sets each time, but it’s okay if they are not.

– Rest as needed between all sets.

– Score: Record All Reps

2: Metcon (Weight)

Deadlifts

A) 2 Sets:

2 Dead Stop Deadlifts @ 80%

B) 2 Sets: Max Touch-and-Go Deadlifts @ 85%
Stimulus

– Percentages are based off your 1RM deadlift.

– The first 2 sets of 2 deadlifts are “dead stop deadlifts.” This means that we’ll deadlift the bar, control the bar back down to the floor, and then reset once the bar is back on the floor. The bar should not bounce at all here and should not be dropped from the top.

– The second 2 sets of max reps are “touch-and-go deadlifts.” This means that we’ll perform deadlifts as we would in a workout. The elbows should stay locked out throughout the entirety of each set. Controlled, picture perfect reps is what we’re after.

– Score: Enter both weights used here

MC: “Walking on Sunshine” (5 Rounds for reps)

“Walking on Sunshine”

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings 53 / 35 lb

Max Distance Handstand Walk

Rest 4 Minutes Between
Stimulus

– Conditioning Category: Sprint

– Each round, you will complete 1 row and 1 set of kettlebell swings. With the remaining time, you will accumulate as much distance on your hands as possible.

– The row should take less than 2:00.

– The kettlebell swings are American swings that finish overhead each rep. These should be performed at a weight that athletes can complete unbroken each round and should take less than 1:00.

– For the handstand walk, mark off 5ft. sections. Each fully completed 5ft. section will count as 1 rep. You can mark out just one 5ft. section and go back and forth or mark out up to 25ft. of 5ft. sections. Each walk should start with both hands behind a line, and finish with both hands clearly over a line that follows.

– Score: Record number of reps (5ft. sections) completed each round. Your overall score will be total reps over the 5 rounds.

Modifications

30/21 CALORIE ROW

– Reduce Cals

– 30/21 Cal Bike Erg

– 21/17 Cal Assault or Echo Bike

– 21/17 Cal Ski

– 21/17 Cal Air Run

– 400m Run

– 30 x 10m Shuttle Runs

KETTLEBELL SWINGS

– Reduce Reps

– Reduce Weight

– Russian Kettlebell Swings

– Single Arm Russian Dumbbell Swings

– Empty Barbell Hang Power Snatches

HANDSTAND WALK

– Wall Walks

– Bear Crawl

– Handstand Shoulder Taps

– Plank Shouler Taps

EC: Metcon (Weight)

EXTRA CREDIT:

Acccessory: Pulling

A. 3 Sets: 10 Barbell Hip Thrusts @ 75%

B. 3 Sets: 8 Romanian Deadlifts @ 45%

C. 3 Sets: 6 Banded Hamstring Curls Each Leg (Pause 3s Each Rep)

Stimulus

– Perform all sets of part A before moving on to part B. Perform all sets of part B before moving on to part C.

– Rest as needed between all sets.

– Sets are intended to be completed unbroken.

– Score: Record weights used for the hip thrusts and rdl’s.