CrossFit – Fri, May 5
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s PVC Pass Throughs
30s PVC Around The Worlds (Right)
30s PVC Around The Worlds (Left)
1:00 Frog Stretch
1:00 Boot Strappers
Snatch (Build To A Heavy Set of 3)
Stimulus
– Athletes must complete these reps unbroken (touch and go).
– All reps should be squat snatches.
– We recommend no more than 5 attempts at your heavy set of 3.
– Score: Heaviest successful set of 3.
Warm-Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Squat Snatches
At A Light Weight…
3 Squat Snatches
At A Moderate Weight…
3 Squat Snatches
Keep making weight jumps until you reach a weight where you’d like to attempt your first heavy set of 3.
Back Squat (6 Sets:
Set 1: 10 Back Squats @ 55%
Set 2: 8 Back Squats @ 64%
Set 3: 6 Back Squats @ 73%
Set 4: 10 Back Squats @ 58%
Set 5: 8 Back Squats @ 67%
Set 6: 6 Back Squats @ 76%
*Set 1-2 Minutes between sets)
Stimulus
– Barbell should come from a rack.
– Pauses between reps are permitted with the bar held in the back rack position.
– Notate heavy set of 6 and other weights in notes.
“Third Eye Blind” (Time)
4 Rounds For Time:
30 Dumbbell Snatches 53/35lb
20/15 Calorie AAB
10 Box Jumps (30″/24″)
Stimulus
– Overview: In this cyclical workout, athletes can aim to stay moving and settle into a steady sustainable pace throughout these 4 rounds.
– Dumbbell Snatches: Athletes should use 1 dumbbell and alternate arms every rep. Reps should take less than 1:15 to complete.
– Air Assault Bike: Athletes should be able to complete the bike cals in less than 1:30.
– Box Jumps: Athletes should stand all the way up on top of the box. Reps should be completed in less than 30s. No rebounding.
– Score: Total time it takes to complete the workout.
Strategy
– Aim to complete the dumbbell snatches unbroken. Muscle snatches will be slightly faster than traditional power snatches here.
– Settle into a steady pace on the bike. Athletes should aim to complete 12/10 calories a minute which means the bike will take 1:30 or less to complete each round.
– The box jumps can be used to help recover a bit. No need to rush here.
DUMBBELL SNATCHES
– Reduce Loading/Reps
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
20/15 CALORIE ECHO BIKE
– Reduce Calories
– 20/15 Cal Assault Bike
– 20/15 Cal Ski
– 27/20 Cal Bike Erg or Row
– 20 Burpees
– 12 Shuttle Runs (25ft. Out + 25ft. Back)
– 300m Run
BOX JUMPS
– Reduce Box Height
– Step-Ups
– Broad Jumps
– 20 Jumping Lunges