CrossFit – Fri, Mar 3
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
Warm-Up
3-5 Minutes Easy On Any Machine
Then…
3 Rounds:
5 Push-Ups
10 Single Unders
15 LIGHT Kettlebell Swings
Then…
2 Rounds:
3 Wall Walks
6 Double Unders
9 Empty Barbell Power Snatches
15s Empty Barbell Overhead Squat Hold
Then…
Hit 3 Power Snatches or Squat Snatches @ Each Weight You Think You’ll Get To In The Workout
Then…
Final Practice Round:
1 Wall Walk
5 Double Unders
3 Snatches @ First Weight
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
Stimulus
– Conditioning Category: Grindy Threshold. Athletes should move through this workout at their maximal sustainable pace while grinding through their gymnastics and barbell reps.
– Wall Walks: Each set should take less than 1:00.
– Double Unders: Each set of 50 double unders should take less than 1:00.
– Snatches: The weight will increase as the reps decrease throughout this workout.
– HSPU: The time here will come down to capacity. Athletes should aim to complete sets that allow for quick rest between.
– Score: Total reps completed. If you finish this workout, enter in 292 then in your notes, make note of your time.
Strategy for 23.3
– If you think you’ll finish the workout or come close to doing so, let’s find a steady pace on the wall walks and double unders in the first portion of the workout and plan to break the snatches on the first 2 bars. The first bar we could go 5-4-3-3 or 6-5-4 or 9-6. The second bar we could do 3-3-3-1-1-1, 3’s all the way through, or 1’s all the way through.
The Strict HSPU will come down to your capacity but more than likely, quick smaller sets will set us up for success for the second round of strict HSPU as well as allow us to make every one of those heavy snatches. Sets of 2’s, 4’s, 5’s, or something like 8-7-5 could be some options to consider.
– If you think you’ll get through the first portion of the workout but aren’t sure that you’ll make it through to last portion, take the same approach as above but maybe consider breaking up the double unders into 2 or 3 quick sets just to save the shoulders a bit for the HSPU. If you break the dubs, just make sure these breaks are quick.
Once you get to the HSPU, let’s be smart about your sets. Quick small sets is a great way to go. Aim to avoid any “sticky” reps as these will result in us needing a longer break between reps.
– If you are doing the first portion of the workout for time and know that you will not be progressing further than that or will be trying to get a few HSPU, let’s see if we can go for some bigger sets on the barbell and go for a strong tie break time.
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
“Grunt Work” (Time)
4 Rounds For Time:
30 GHD Sit-ups
2 Legless Rope Climbs (15ft.)
1 AAB
Time Cap: 20 Minutes
Stimulus
– The GHDSU should take less than 2:00.
– The legless ropes should take less than 1:30.
– The echo bike should take less than 2:30.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. Every 100m = 1 rep on the bike.
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
LEGLESS ROPE CLIMBS
– Reduce Reps
– Reduce To 12ft.
– 5 Strict Chin-Ups = 1 Rope
– 5 Toes To Bar = 1 Rep
– Regular Rope Climbs
– 10 Alternating Dumbbell Plank Rows = 1 Rep
1K ECHO BIKE
– Reduce Meters
– Sub Any Other Bike
– 500m Row
– 400m Ski
– 400m Run
– 300m Air Run