CrossFit – Fri, Apr 21
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s PVC Pass Throughs
30s PVC Around The Worlds (Right)
30s PVC Around The Worlds (Left)
1:00 Frog Stretch
1:00 Boot Strappers
“Deadlift + Ring Muscle-Ups” (Checkmark)
Deadlift + Ring Muscle-ups
5 Sets:
30% Max Ring Muscle-ups (30, Max Ring Muscle-ups, 1)
1 Deadlift @ 80% 176KG
Rest 1-2 Minutes Between Sets.
Stimulus
– The ring muscle-ups should be completed in an unbroken set each round.
– The deadlift should feel pretty heavy here but let’s always prioritize form over load.
– Score: Since both of these movements are based off of percentages, we’ll score this as a “mark complete.”
Warm-Up
With An Empty Barbell:
10 Good Mornings
10 Reverse Lunges
10 Stiff-Legged Deadlifts
On Rings:
30s Hang
10 Scap Retractions
5 Kip Swings
3 Strict Pull-Ups
3 Strict Ring Dips
1-2 Ring Muscle-Ups
3 Light Deadlifts
2 Moderate Deadlifts
…Keep building 80% hitting 1 rep each time you make a jump in weight.
Modifications
RING MUSCLE-UPS
– Strict RMU
– Banded Strict RMU
– Jumping RMU
– Ring Dips
– Bar Muscle-Ups
– Chest To Bar Pull-Ups
– Pull-Ups
– Ring Rows
DEADLIFT
– Reduce Percentage
– Dumbbell Deadlifts
– Kettlebell Deadlifts
“Hell N Back” (Time)
“Hell N Back”
3 Rounds For Time:
400 Meter Run
21 Deadlifts 185/135lb
12 Chest to Bar Pull-ups
Time Cap: 15 Minutes
Stimulus
– Feel: This workout should feel like the classic CrossFit workout “Helen.” The bar should be light enough to question going for unbroken sets and the pull-ups will have athletes feeling their grip.
– Run: The 400m runs should take less than 2:15 each round.
– Deadlifts: The deadlifts should take less than 1:30 each round. Loading should not exceed 60% of your 1RM deadlift.
– Chest To Bar Pull-Ups: The pull-ups should take less than 1:15 to complete each round.
– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.
Strategy
– Let’s run at a pace that allows us to push the inside movements (deads & C2B).
– Aim for 1-2 sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer that we hold onto the barbell, the more it is going to impact the grip for the pull-ups.
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
DEADLIFTS
– Reduce Reps/Loading
– Dumbbell Deadlifts
– Kettlebells Deadlifts
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded Chest To Bar
– Strict Chest To Bar
– Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
“Skill Conditioning” (AMRAP – Reps)
Skill Conditioning
5 Rounds For Total Reps:
1-2-3-4-5 Minute AABBike Calories
1 Minute Max Handstand Walk Segments (25ft.)
Total Time: 20 Minutes
Stimulus
– Athletes should aim for the same number of calories per minute.
– The HSW segments must be completed unbroken to count toward your score.
– Score: Total fully completed HSW segments.