CrossFit – Fri, Jul 7

6
Jul

CrossFit – Fri, Jul 7

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 Snatch (
Build To A Heavy Set of 5
)

Stimulus

– Reps should be performed touch and go.

– All reps should be caught above parallel.

– Score: Load

Warm-Up

With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

With A Light Weight…

5 Power Snatches

With A Moderate Weight…

3 Power Snatches

Keep making weight jumps if needed until you are ready to attempt your heavy set of 5.

Back Squat (Set 1: 3 Back Squats @ 75%
Set 2: 3 Back Squats @ 75%
Set 3: 3 Back Squats @ 75%
Set 4: 3 Back Squats @ 75%
Set 5: 3 Back Squats @ 75%
Set 6: 3 Back Squats @ 75%
Set 7: Max Back Squats @ 75%

Rest 1-2 Min between sets.

)

Stimulus

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– All sets should be performed at the same weight.

– The last set will be a max set.

– Score: Enter reps completed for your max set.

Warm-Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

…Keep building in sets of 2-3 reps until you are reach 50%

“Liquid Smoke” (AMRAP – Rounds and Reps)

AMRAP 12:

9 Box Jump Overs (24″/20″)

6 Chest to Bar Pull-ups

3 Power Snatches 135 / 95 lb
Stimulus

– Overview: In this 12 minute workout, athletes will move at their threshold pace. Grip and shoulder fatigue will play a role here so being smart about your strategy from the start will be important.

– Box Jump Overs: Reps should be completed in 1:00 or less each round.

– Chest To Bar: Reps should be completed in 1:00 or less.

– Power Snatches: Reps should be completed in 30s or less. Loading should not exceed 70% of your 1RM power snatch.

– Score: Rounds + Reps

Strategy

– Settle into a steady pace on the box jump overs. This should be our pacer in this workout.

– Let’s shoot for 1-2 sets on the chest to bar.

– The power snatches can be performed as singles or touch and go sets. Choose the strategy that keeps you moving.

Modifications

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Jumps

– Box Step-Overs

– 5 Calories On Any Machine

CHEST TO PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Hang Power Snatches

– Dumbbell Snatches

– Kettlebell Swings