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Components
Metcon
"Drift Away"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 11.16.20 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
MONDAY 11.16.20
De-Load Week. Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.
1: Metcon (Weight)
Pausing Back Squat Complex
5 Sets, resting as needed between:
1 Pausing Back Squat (2s in bottom)
2 Back Squats
After each set:
30% Max Strict Handstand Pushups (of Max Strict Handstand Push-Up)
Stimulus
All percentages based on 1RM Back Squat:
Set 1 - 55% of 1RM Back Squat
Set 2 - 60% of 1RM Back Squat
Set 3 - 65% of 1RM Back Squat
Set 4 - 70% of 1RM Back Squat
Set 5 - 75% of 1RM Back Squat
- We will work here to combine percentage back squat work with strict handstand push-up work to start our deload week.
- The backsquat complex will start with a :02s pause in the bottom of your first squat followed by two standard back squats
- We want to remain engaged and braced in the bottom during the pause.
- Following each set of squats, we will perform a set of strict handstand push-ups.
MC: "Drift Away" (AMRAP - Rounds and Reps)
"Drift Away"
AMRAP 15:
37/26 Calorie AAB
50 Single Dumbbell Hang Clean and Jerks (50 / 35 lb)
50 Single Dumbbell Reverse Lunges (50 / 35 lb)
50 Deadlifts (205 / 145 lb)
Stimulus
DESCRIPTION
- Looking to grind through this 15-minute workout that consists of mostly weightlifting movements
- Your score for the day is total rounds and reps completed
- The goal is to choose weights that allow you to complete at least 1 round
SINGLE DUMBBELL HANG CLEAN AND JERKS
- Choose you dumbbell weight based of the hang clean and jerk
- This should be a weight that you can move for 30 reps unbroken when fresh
- We'll alternate arms every 5 reps today
- After swinging the bell between the bells like a kettlebell, you can push press or jerk the weight overhead
SINGLE DUMBBELL REVERSE LUNGES
- Hold the dumbbell however you'd like here (hang, goblet, shoulder)
- Alternate legs on every reps
- The back knee should touch the ground in the bottom
DEADLIFTS
- Choose a moderate weight that you could complete for 25 reps unbroken reps when fresh
- Within the workout, you should be able to complete at least 5 reps at a time
AAB
- 50/35 Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 16, 2020
Male Clients
1
Ben
Sauer
4:15 PM CrossFit
315 lbs
1
Prince
Jahi
4:15 PM CrossFit
315 lbs
2
Daryion
Morgan
6:45 PM CrossFit
280 lbs
3
Chris
Benedict
5:30 PM CrossFit
235 lbs
4 strict HSPU/rd. 175#, 185#, 195#, 215#, 235# BS
4
Michael
Coradini
12:00 PM CrossFit
225 lbs
5
Junnior
Aranda
4:15 PM CrossFit
205 lbs
5 HSPU one mat, last 2 rounds 4 HSPU with 15 plates
6
Omair
Khan
6:45 PM CrossFit
135 lbs
Female Clients
1
marina
moreno
12:00 PM CrossFit
185 lbs
2
Bre
Stafford
12:00 PM CrossFit
175 lbs
2
Simone
Favor
12:00 PM CrossFit
175 lbs
3
Erin
Bonthron
4:15 PM CrossFit
170 lbs
4
Chelsea
Morgan
5:30 PM CrossFit
165 lbs
5
Jessica
Skeesick
5:30 PM CrossFit
155 lbs
6
Alexandra
Decker
5:30 PM CrossFit
125 lbs
7
Melissa
Wood
7:30 AM CrossFit
146 lbs
8
Laura
Watterson
5:30 PM CrossFit
115 lbs
9
Ann
Mackey
6:45 PM CrossFit
95 lbs
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