CrossFit – Fri, Jul 14
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s KB Lat Smash (Each Side)
30s Banded Ankle Stretch (Each Side)
30s KB Calf Smash (Each Side)
30s Banded Pass Throughs
“Squat Clean & Dubs” (Time)
10 Rounds For Time:
2 Squat Cleans @ 70%
30 Double Unders
Stimulus
– The squat cleans should take 30s or less to complete.
– The double unders should be completed in 45s or less.
– The squat cleans do not need to be completed unbroken.
– Score: Total Time
Warm-Up
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Squat Cleans
With A Moderate Weight…
2 Squat Cleans
Load up to workout weight and practice 10 double unders.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 45s Effort On Any Machine
SQUAT CLEANS
– Reduce Reps
– Reduce Percentage
– Power Cleans
– Sub Dumbbells
Deadlift (
Heavy Set of 10
)
Stimulus
– Athletes do not need to attempt a PR today, just lift something heavy for 10 reps.
– Reps must be completed unbroken for the set to count.
– The deadlifts should be performed touch and go.
– Athletes should make no more than 2 attempts at their heavy 10.
– Score: Load
“Surprise Ending” (AMRAP – Reps)
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs 20 / 14 lb to 10/9ft.
Directly Into…
Max Bar-Facing Burpees
Stimulus
– Overview: Athletes will fight to get to the burpees in this tight 15 minute window.
– Run: Should take 4:30 or less to complete.
– Wallballs: Should take 3:00 or less to complete.
– Bar-Facing Burpees: Athletes should have at least 30s to accumulate reps. A jump over the bar is required. A barbell with standard plates will need to be set up for this workout.
– Score: Total burpee reps (do not include the running/wallballs).
Strategy
– We’ll need to get a bit uncomfortable in the first portion of this workout.
– Push the majority of each run and back off the last 200m or so to prep for the wallballs.
– Aim for 1-4 sets on the wallballs. Try to keep your breaks under 10s.
Modifications
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 75 Air Squats
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– Calories On Any Machine