CrossFit – Fri, Jun 2

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Snatch (
Build To A Heavy Set of 3
)

Stimulus

– Athletes should complete all the reps unbroken.

– Athletes should make no more than 5 attempts at their heavy set of 3.

– Score: Enter heaviest successful set of 3.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight:

3 Squat Cleans

With A Moderate Weight:

2 Squat Cleans

…Keep making weight jumps until you are ready to attempt a heavy set of 3.

Bench Press (
Set 1: 10 Bench Press @ 60%

Set 2: 8 Bench Press @ 70%

Set 3: 6 Bench Press @ 75%

Set 4: 4 Bench Press @ 80%

Set 5: Max Bench Press @ 50%

Rest 1-2 Minutes between sets
)

Stimulus

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Reps need to be completed unbroken each set.

– The last set should be a big unbroken set but athletes should not go to failure. Leave a rep or 2 in the tank (unless you have a spotter).

– Score: Enter reps completed for your max set.

“Clean Plate Club” (Time)

“Clean Plate Club”

5 Rounds For Time:

10-8-6-4-2 Squat Cleans 155/105lb

20/15 Calorie Row

10 Toes to Bar
Stimulus

– Overview: Athletes will grind through this 5 round triplet at their threshold pace.

– Squat Cleans: Loading should not exceed 65% of your 1RM squat clean. Reps will decrease each round.

– Row: Calories should be completed in less than 1:30 each round.

– Toes To Bar: Reps should take less than 1:00 to complete each round.

– Score: Total Time

Strategy

– The barbell can be completed in singles or touch and go sets. We want to choose a strategy here that will allow us to push the other 2 movements as well.

– Aim for a moderate pace on the row. It is likely that athletes will need about 30s to pick up speed after the squat cleans.

– Let’s see if we can get the toes to bar completed in 1-2 sets each round.

“Pull-Up Complex” Extra Credit (Weight)

Pull-up Complex

4 Sets:

3 Weighted Strict Pull-ups

6 Strict Pull-ups

9 Kipping Pull-ups

Rest 1-2 Minutes Between Sets.
Stimulus

– Squeeze a dumbbell between the legs for the first 3 reps. Then, open the legs and let the dumbbell drop. Then, complete the rest of the complex unbroken.

– If you cannot complete this complex unbroken, bring the reps down or use a band.

– Score: Enter weights used for the weighted strict pull-ups.