CrossFit – Fri, Jul 21
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Banded Hip Flexor Stretch (Each Leg)
1:00 Front Rack Stretch
1:00 Banded Lat Stretch (Each Arm)
1:00 Squat Hold
Power Clean (Build to a heavy single)
Stimulus
– Clean must be caught above parallel.
– Score: Load
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:
3 Power Cleans
With A Moderate Weight:
2 Power Cleans
…Make more jumps if needed hitting 1 rep at a time until you are ready to attempt your heavy single.
Push Jerk (Set 1: 1 Push Jerks @ 85%
Set 2: 6 Push Jerks @ 70%
Set 3: 1 Push Jerks @ 85%
Set 4: 6 Push Jerks @ 75%
Set 5: 1 Push Jerks @ 85%
Set 6: 6 Push Jerks @ 80%
*Rest 1-2 min between sets)
Stimulus
– Barbell can be taken from a rack, blocks, or the floor.
– Reps must be completed unbroken each set.
– Score: Enter weights used for each set.
Warm-Up
20s Handstand Hold
20s Empty Barbell Overhead Hold
6 Empty Barbell Strict Presses
6 Empty Barbell Push Presses
6 Empty Barbell Push Jerks
6 Push Jerks @ Light Weight
4 Push Jerks @ Moderate Weight
…Keep climbing in sets of 2-4 reps until you reach 85%
“Out on a Limb” (AMRAP – Rounds and Reps)
AMRAP 15:
1 Round of “DT” 135 / 95 lb
1-2-3..Rope Climbs (15ft.)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Stimulus
– Overview: Athletes will test their grip stamina in this 15 minute workout working back and forth between the barbell and the rope.
– “DT”: Each round should take 90s or less. Loading should not exceed 65% of your 1RM push jerk.
– Rope Climbs: Each rep should take no longer than 30s to complete.
– Score: Rounds + Reps
Strategy
– Let’s see if we can stick to the traditional “DT” break up strategy of 11 deads, drop, 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks. If needed, put an extra break in the hang power cleans (5-3-1) to save the grip.
– Chip away at the rope climb reps. Really try to use the legs as much as possible here.
Modifications
“DT”
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
ROPE CLIMBS
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope