CrossFit – Fri, Apr 28
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Lat Stretch (Each Side)
30s Banded Ankle Stretch (Each Side)
30s Calf Stretch On Post (Each Side)
30s Banded Pass Throughs
Power Clean (Power Clean
Build To A Heavy Set of 5
)
Stimulus
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– Score: Enter heaviest set of 5.
Warm-Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Power Cleans
With A Moderate Weight:
3 Power Cleans
…Make more jumps if needed hitting 2 reps at a time until you are ready to attempt your heavy set of 5.
“Nowhere Fast” (Time)
“Nowhere Fast”
For Time [8 Minute Cap]:
50 Power Cleans 155/105lb
On the Minute (Starting At The 0:00):
5 Toes to Bar
Stimulus
– Feel: This workout should feel like a grippy sprint.
– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Athletes should be able to hold onto the bar for touch and go sets for the majority of these reps.
– Toes To Bar: Athletes should be able to complete these reps unbroken every round.
– Score: Total time it takes to complete the 50 power cleans.
Strategy
– We can approach this workout in 2 ways…we can try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.
– If your barbell cycling is strong, let’s try for the first option. If we aren’t as strong on the barbell, let’s go for the second option.
– We need to be mindful of our grip here. The longer we hold onto the bar, the more quickly our grip will fatigue. We would suggest doing no more than a set of 15 at a time.
– Let’s see if we can get at least 8 power cleans a minute so that we can be sure that we’ll finish under the time cap.
Modifications
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– GHDSU
5k Row (Time)
Max Effort 5k Row
Stimulus
– We want to find our maximum sustainable pace here and hold that pace throughout.
– If you know your 2k pace, this pace is about 10-15 seconds slower than that per 500m.
– Score: Total time it takes to complete the full 5,000m.