CrossFit – Fri, Feb 10

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

“Open Test V2” (AMRAP – Rounds and Reps)

AMRAP 20:

50 Single Leg Squats

50 Deadlifts

40 Bar-Facing Burpees

40 Power Cleans

30 Toes to Bar

30 Front Squats

20 Chest to Bar Pull-ups

20 Push Jerks

10 Bar Muscle-ups

10 Thrusters

Barbell: 135/95lb

Stimulus

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Single Leg Squats: Alternate legs every rep. Reps should be completed in less than 2:00.

– Deadlifts: Loading should not exceed 55% or your 1RM Deadlift. Reps should be completed in less than 2:00.

– Bar-Facing Burpees: Reps should be completed in less than 4:00. A two foot take off is not required but athletes must jump over the bar.

– Power Cleans: Reps should be completed in less than 4:00.

– Toes To Bar:Reps should be completed in less than 2:00.

– Front Squats: Reps should be completed in less than 2:00. Barbell taken from the floor.

– C2B: Reps should be completed in less than 2:00.

– Push Jerks: Taken from the floor. Reps should be completed in less than 2:00.

– Bar MU: Reps should be completed in less than 2:00.

– Thrusters: Reps should be completed in less than 2:00. Barbell taken from the floor.

– If you finish one full round, you’ll go back to the start (single leg squats). This will be very challenging for most athletes.

– Score: Total reps completed.
Strategy

– Find a steady pace on the single leg squats.

– Aim for 3-5 sets on the deadlifts.

– Find a steady pace on the burpees.

– Aim for small touch and go sets on the power cleans. Alternating between singles and touch and go sets can be a great way to help keep you moving.

– Aim for sets of 3 or more on the toes to bar.

– Hitting 2-5 sets on the front squats is a great place to be.

– Aim for quick singles or small sets on the chest to bar.

– Aim for 1-3 sets on the push jerks.

– See what you’ve got on the BMU. This will be completely athlete dependent.

– Aim for 1-2 sets on the thrusters.

Modifications

BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbells

SINGLE LEG SQUATS

– Reduce Reps

– Squat To A Box

– Reverse Lunges

– Box Step-Ups

– Squat Off A Box

BAR-FACING BURPEES

– Reduce Reps

– Burpee Step-Overs

– Burpee To Target

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Sit-Ups

CHEST TO BAR

– Reduce Reps

– Pull-Ups

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar

– Double Dumbbell Devil’s Presses

“Clean and Jerk Complex” 2.10.23 (Weight)

Clean & Jerk Complex

For Max Load:

3 Cleans

2 Front Squats

1 Jerk
Stimulus

– Athletes can squat clean or power clean in this complex.

– Athletes can also push or split jerks in this complex.

– Athletes must hold onto the bar for all 6 reps.

– If you fail 3 times, stop there.

– Score: Enter heaviest successful lift.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Push Jerks

5 Split Jerks

With A Light Weight:

3 Cleans + 2 Front Squats + 1 Jerk

With A Moderate Weight:

1 Clean + 1 Front Squat + 1 Jerk

…Make more jumps completing 1 of each movement if needed until you make your first attempt at a heavy complex.

“Air Assault Bike Calories” Extra Credit (Calories)

Max Calories In 1 Minute
Stimulus

– Looking for a max effort here.

– Score: Total calories