CrossFit – Mon, Aug 21
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
Chest-To-Bar Pull-ups (Max Unbroken Set of C2B pull-ups)
Stimulus
– Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.
– Score: Total Reps
Warm-Up
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
2-3 Kipping Pull-Ups
2-3 C2B Pull-Ups
Modifications
– Pull-Ups
– Banded Chest To Bar
– Ring Rows With Feet Elevated
– Barbell Bent Over Rows
Front Squat (
5 Sets [Building to Heavy]:
3 Front Squats
Rest 1-2 Minutes Between Sets.
)
Stimulus
– Athletes should start their first working set @ 80% of their 1RM front squat 252LB
.
– Barbell should come from a rack.
– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.
– Score: Enter heaviest set of 3.
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 80%
“Most Dope” (Time)
10 Rounds For Time:
10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85 lb
1 Rope Climb (15ft.)
Time Cap: 15 Minutes
Stimulus
– Overview: Athletes will grind through 10 rounds of front squats and rope climbs. Each round, the reps on the barbell will decrease. Athletes will complete 1 rope climb after each round.
– Front Squats: Loading should not exceed 65% of your 1RM. The barbell should come from the floor.
– Rope Climbs: Each rep should take 30s or less to complete.
– Score: Total time. If capped, add 1s for every incomplete rep.
Strategy
– Hold on for unbroken sets of front squats. If you are able, squat clean the first rep to get started each set started up right away.
– Let’s focus on strong foot clamps for our rope climbs. The stronger our clamp is, the less work we’ll need to do with our arms.
Modifications
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– 1.5x Air Squats
ROPE CLIMBS
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope