CrossFit – Fri, Jan 20
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
MOBILITY
1:00 Banded Pass Throughs
1:00 Banded Lat Stretch (Each Arm)
1:00 Active Spiderman
1:00 KB Calf Smash (Each Leg)
Back Squat (
On the 2:30 x 6 Sets:
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 78%
Set 3: 1 Rep @ 80%
Set 4: 5 Reps @ 78%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 83%
*All Percent based off 1RM Back Squat)
Stimulus
– All reps should be taken from a squat rack or lifting blocks.
– Athletes should stick to their percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter all 6 loads used.
Prep
1:00 Bottom Of Air Squat Hold
*Log 1 @ 83%
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
4 Back Squats (Moderate Weight)
…Keep building (if needed) to 75% in sets of 2-3
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Strategy
[BUCKET 1]
Athletes who can do 10-15 ring muscle-ups when fresh.
10 Rounds: 4 RMU + 12 WB
Then…
80 Cal Row
It pays to push the row. If we row between these movements, our pace ends up being much slower and more of a recovery. If we save it until the end, we can give it all we’ve got.
[BUCKET 2]
Athletes who can do 6-9 ring muscle-ups when fresh.
A) Rounds of:
1-3 RMU
8 Cal Row
12 WB
B) AMRAP 10:
Max RMU
At the 10:00 Mark…
80 Cal Row
120 WB
We NEED to finish the wallballs and row if we are in this bucket. Both of these strategies allow for this to happen. Option A is for athletes who thrive on the rings with lots of time between each set. Option B is for athletes who have trouble making their ring muscle-ups when there are other movements involved.
[BUCKET 3]
Athletes who can do 0-5 ring muscle-ups when fresh.
5 Rounds:
20 WB
13 Cal Row (15 Cals On Last Round)
Athletes in this bucket can try for a few reps when fresh at the start of the workout. As soon as 2 failed attempts have occurred, athletes should move on and work on finishing the wallballs and row. If there is time at the end, athletes can go back and try for more RMU reps.
Modifications
RING MUSCLE-UPS
– Reduce Reps
– 20 Strict Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– Strict Ring Dips
– Bar Muscle-Ups
– Chest To Bar
80 CALORIE ROW
– Reduce Cals
– 60 Cal Ski
– 80 Cal Bike Erg
– 60 Cal Assault or Echo Bike
– 60 Cal Air Run
– 80 Shuttle Runs (25ft. = 1)
WALLBALLS
– Reduce Reps
– Reduce Loading
– Single Dumbell Thrusters
– Empty Barbell Thrusters