CrossFit – Fri, Apr 21

20
Apr

CrossFit – Fri, Apr 21

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

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.