CrossFit – Mon, Aug 28
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child’s Pose On Box
Back Squat (
5 Sets [Building To Heavy]:
5 Back Squats
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 75%
)
Stimulus
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– Score: Heaviest set of 5
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
*Build to 75%
“Once and for All” (Time)
“Once And For All”
For Time:
30 Front Squats 155 / 105 lb
200 Meter Farmers Carry @dumbell(50/35)’s
1,000/900 Meter Row
Time Cap: 12 Minutes
Stimulus
– Overview: In this faster chipper style workout, athletes will be challenged to push the pace and grind out bigger sets/efforts on each movement. Grip and shoulder fatigue will be major factors in this workout.
– Front Squats: Loading should not exceed 65% of your 1RM front squat. The barbell will come from the ground. Reps should take 2:00 or less to complete.
– Farmers Carry: The full 200m should take 2:30 or less to complete. The carry should be performed with a pair of dumbbells
– Row: The 1000/900m should take 4:30 or less to complete.
– Score: Total time. If capped, add 1s for every incomplete rep.
Strategy
– Let’s see if we can hold onto the barbell a little longer than we want to. Aim for 1-4 sets here.
– Let’s plan to break on the farmer’s carry at least once so that we have our grip for the rower. Aim for 2-4 breaks here. The more breaks we take, the faster our rest period should be.
– Ramp up your speed on the rower every 200m or so. There is nothing left after this so let’s push through to the finish.
Modifications
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 2x Air Squats
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– 15 x 10m Farmers Carry Lengths
– 400m Run
1,000/900 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 800/720m Ski
– 2000/1,600m Bike
– 800m Run
– 600m Air Run