CrossFit – Mon, Feb 20
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
“Deadstop Deadlifts” (Weight)
Deadstop Deadlifts
On the 2:00 x 9 Sets:
5-5-5-4-4-4-3-3-3
*Start at 65% and build
Stimulus
– Athletes should aim to build toward a heavy set of 3 for the day.
– Barbell must come to a complete stop on the floor each rep and the hands should remain on the bar until all reps are completed within a set.
– Score: Enter loading for all 9 sets. Overall score will be the heaviest set of the day.
Warm-Up
With An Empty Barbell…
10 Good Mornings
10 Back Squats
10 Stiff Legged Deadlifts
Then…
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 reps until you reach 65%.
“Dinosaur” (Time)
For Time:
45 Toes to Bar
45 Kettlebell Jerks 53/35lb
45 Deadlifts 225/155lb
45 Handstand Push-ups
Time Cap: 15 Minutes
Stimulus
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through this chipper.
– Toes To Bar: Reps should be completed in less than 4:00.
– KB Jerks: Reps should be performed with 2 kettlebells and should be completed in less than 4:00.
– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should be completed in less than 4:00.
– HSPU: Reps can be performed kipping or strict and should;d be completed in less than 4:00.
– Score: Total time it takes to complete the workout.
Strategy
– Let’s break the toes to bar in a way that allows for sustainable sets across. 25-20, 20-15-10, 15-10-10-10, 9-9-9-9-9, and quick 5’s are a handful of ways you could approach the 45 reps. Choose the strategy that allows for the quickest breaks.
– Kettlebell jerks can be a challenging movement for athletes due to overhead mobility. Similar to the toes to bar, let’s break these in a way that will make for sustainable sets with short breaks between.
– Let’s aim for slightly bigger sets on the deadlifts than what we did for our jerks.
– When we get to the HSPU let’s see how big we can make our sets. This will depend on your capacity but let’s try to push ourselves here.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
KETTLEBELL JERKS
– Reduce Loading
– Sub Dumbbells
– Sub Barbell
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Reduce Reps
– Use 2″ Riser
– Use 5″ Riser
– Double Dumbbell Push Press
– Burpees
– Push-Ups
EC: “Power Play” (Time)
Extra Credit
Power Play
5 Rounds For Time:
400 Meter Run
20 Wallballs 9 / 6 kg to 10/9ft.
Rest 1:1
Stimulus
– The 400m run should take less than 2:15 each round.
– The 30 wallballs should take less than 2:00 each round.
– If round 1 takes 4:00, you’ll rest 4:00 before beginning the next round.
– Score: Enter how long it takes to complete each round. Overall score will be the slowest round.
– The 400m run should take less than 2:15 each round.
– The 30 wallballs should take less than 2:00 each round.
– If round 1 takes 4:00, you’ll rest 4:00 before beginning the next round.
– Score: Enter how long it takes to complete each round. Overall score will be the slowest round.
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
– 30 x 10m Shuttles
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Sub Single Dumbbell Thrusters
– Air Squats