CrossFit – Mon, Aug 7
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Hamstring Stretch (Each Leg)
30s Push-Up To Down Dog
1:00 Active Spiderman
1:00 Active Twisted Cross
“Power Clean X Burpee Box Jumps” (Weight)
5 Sets:
8 Power Cleans @ 70%
8 Burpee Box Jumps (30″/24″)
Rest 1 Minute Between Sets
Stimulus
– Cleans must be caught above parallel.
– Athletes should try to go touch and go on the power clean reps but is not required. These can be performed as singles if needed.
– Athletes should fully stand on top of the box before coming down.
– Score: Loading used across
Warm-Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Power Cleans
5 Burpees
5 Box Jumps
With A Moderate Weight:
3 Power Cleans
3 Burpee Box Jumps (Low)
3 Burpee Box Jumps (High)
Make more jumps if needed hitting 2-3 reps at a time until you reach 80%
Modifications
POWER CLEANS
– Reduce Reps
– Reduce Percentage
– Hang Power Clean
– Sub Dumbbells
BURPEE BOX JUMP
– Reduce Reps
– Lower The Box Height
– Burpees To High Target
– Box Jumps Only
– Burpee Broad Jump
Back Squat (
5 Sets [Building To Heavy]:
3 Back Squats
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 80%
)
Stimulus
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– Score: Heaviest Set of 3
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 80%
“Severance Package” (Time)
7 Rounds For Time (18 Minute Cap):
7 Chest to Bar Pull-ups
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)
Dumbbells: 50 / 35 lb’s
Stimulus
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.
– Chest To Bar: Reps should take 30s or less to complete.
– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.
– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.
– Score: Total time. If capped, add 1s for every incomplete rep.
Strategy
– Let’s aim for 1-2 sets on the chest to bar pull-ups.
– Let’s aim to hold on for unbroken sets of each dumbbell movement.
– After the last front squat, place 1 dumbbell on the floor. Then complete the push jerks by completing 7 on your right side, switching arms, then completing 7 on your left side.
– If you need to break somewhere, try to break either the chest to bar into more sets or take a break after the last front squat.
Modifications
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
DUMBBELL FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
– Sub Barbell
– 2x Air Squats
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
– Sub Barbell
– Push-Ups