CrossFit – Fri, Feb 17

Lowry CrossFit – CrossFit

Bulletin Board

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Mobility/Warm Up

1:00 Banded Pass Throughs

1:00 Banded Lat Stretch (Each Arm)

1:00 Active Spiderman

1:00 KB Calf Smash (Each Leg)

Warm Up

1:00 Easy Row

20s Hang From Pull-Up Bar

10 Air Squats

20s Empty Barbell Front Rack Hold

10 Small Kip Swings On Rings

30s Easy Row

5 Knees To Chest

5 Medball Front Squats

5 Empty Barbell RDL

5 Strict Ring Pull-Ups

6 Calorie Row

5 Toes to Bar

4 Wallballs (Light)

3 Power Cleans (Light)

2 Ring Dips

6 Calorie Row

5 Toes to Bar

4 Wallballs (Workout Weight)

3 Power Cleans (Workout Weight)

2 Ring Muscle-Ups

“Open Workout 23.1” (AMRAP – Rounds and Reps)

AMRAP 14:

60 Calorie Row

50 Toes To Bar

40 Wallballs 9 / 6 kg (10/9ft.)

30 Cleans 61 / 43 kg

20 Muscle-ups

Stimulus

– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace while grinding through big sets and reps of these movements.

– Row: 4-5 minutes

– Toes To Bar: 3-5 minutes

– Wallballs: 2-4 minutes

– Power Cleans: 2-3 minutes. Loading should not exceed 65% of your 1RM power clean.

– Ring Muscle-Ups: 2-5 minutes

– Score: Rounds + Reps
Strategy

– Use the row as a “buy-in.”

– Break the toes to bar into sets of 3 or more.

– Break the wallballs into sets of 8 or more.

– Perform the power cleans in singles or small sets.

– Chip away at the RMU and try to stay moving.

– Be aware the finishing 1 round will be challenging for most.

Modifications/Scaled

SCALED (16-54)

Wallballs: 6 / 4.5 kg to 10/9ft.

Toes To Bar: Hanging Knee Raises

Cleans: 43 / 29 kg

Ring Muscle-Ups: Chin-Over-Bar Pull-Ups

SCALED TEENAGERS(14-15)

Wallballs: 6 / 4.5 kg to 10/9ft.

Toes To Bar: Hanging Knee Raises

Cleans: 29 / 20 kg

Ring Muscle-Ups: Chin-Over-Bar Pull-Ups

SCALED MASTERS 55+

Wallballs: 6 / 4.5 kg to 8ft.

Toes To Bar: Sit-Ups

Cleans: 29 / 20 kg

Ring Muscle-Ups: Jumping Chest To Bar Pull-Ups