CrossFit – Fri, Oct 13
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
Squat Clean (Set 1: 3 Squat Cleans @ 70%
Set 2: 2 Squat Cleans @ 76%
Set 3: 1 Squat Clean @ 82%
Set 4: 3 Squat Cleans @ 73%
Set 5: 2 Squat Cleans @ 79%
Set 6: 1 Squat Clean @ 85%
Set 7: 3 Squat Clean @ 76%
Set 8: 2 Squat Cleans @ 82%
Set 9: 1 SC @ 88%)
Stimulus
– Athlete can complete these sets touch and go or as singles.
– We’ll complete 3 waves here. Each wave will begin slightly heavier than the last.
– Score: Enter last set only.
Warm-Up
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Squat Cleans
With A Moderate Weight…
2 Squat Cleans
Load Up To 70%
Badger (Time)
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Stimulus
– Overview: In this hero workout, athletes will need to be smart about their strategy on the barbell and pull-up bar as grip and shoulder fatigue can creep in early if not careful.
– Squat Cleans: Loading should not exceed 55% of your 1RM squat clean. Reps should take 3:00 or less to complete each round.
– Pull-Ups: Reps should be completed in 2:00 or less.
– Run: Each run should be completed in 5:00 or less.
– Score: Total Time
Strategy
– There is a ton of pulling in this workout which means arm fatigue will set in early on if we are not smart about our break up strategy on the barbell and pull-ups.
– Each round, we can start with a big set then chip away at some smaller sets of 3-5 reps (or more) or we can start with smaller sets right away on both the barbell and the pull-ups. Just remember that to longer you hold on, the quicker that grip and bicep fatigue will set in.
– Each run can be paced in a way that will allow you to stick to your strategy on the barbell and pull-up bar. The only run we should push the pace on, is the last one.
Modifications
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Power Cleans
– Front Squats
– Sub Dumbbells
– 2x Squats Jumps
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
800 METER RUN
– Reduce Distance
– 5:00 Time Cap
– 1,000/800m Row
– 800/600m Ski
– 2,000/1,600m Bike
– 1,200m Air Run