CrossFit – Mon, Aug 14
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s KB Lat Smash (Each Side)
30s Banded Ankle Stretch (Each Side)
30s KB Calf Smash (Each Side)
30s Banded Pass Throughs
“Unbroken Thrusters” (Weight)
5 Sets For Max Load:
9 Unbroken Thrusters
Rest 1-2 Minutes Between Sets.
Stimulus
– Barbell should come from the floor.
– Athletes can pause overhead or in the front rack if needed but reps should be completed unbroken.
– Athletes should build in weight each set.
– Score: Heaviest unbroken set of 9.
Warm-Up
30s Empty Barbell Front Squat Hold
5 Empty Barbell Strict Press
5 Empty Barbell Front Squats
5 Empty Barbell Thrusters
With a Light Barbell:
5 Thrusters
With A Moderate Barbell:
3 Thrusters
*Build To Opening Weight
“Water Damage” (Time)
2 Rounds For Time:
21 Overhead Squats 115 / 85 lb
150 Double Unders
900 Meter Row
Time Cap: 18 Minutes
Stimulus
– Overview: In this 2 round triplet, athletes will be challenged to push the pace and see if they can complete the second round in the same amount of time (or even faster) than the first. The biggest factors here will be shoulder and leg fatigue as each of these movement will have a high demand on these muscles.
– Overhead Squats: Loading should not exceed 65% of your 1rm overhead squat. The barbell should be taken from the floor. Reps should be completed in 1:30 or less.
– Double Unders: Reps should be completed in 2:30 or less.
– Row: Distance should be completed in 4:00 or less.
– Score: Total Time
Strategy
– Let’s aim to hold on for bigger sets (1-3 sets) of overhead squats in this workout.
– Let’s also aim for some bigger sets (1-3 sets) of double unders.
– Let’s see if we can complete our second row faster than our first row. Our first row should be paced in a way that will allow us to stick to our overhead squat strategy. The second row will be the last movement in our workout so let’s try to push the pace.
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– 2x Air Squats
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 2:00 Effort On Any Machine
900 METER ROW
– Reduce Distance
– 750m Ski
– 1,800m Bike
– 750m Run
– 550m Air Run