CrossFit – Mon, Feb 27
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Lat Stretch (Each Side)
30s Banded Ankle Stretch (Each Side)
30s Calf Stretch On Post (Each Side)
30s Banded Pass Throughs
“Cleans” (Weight)
On the 2:30 x 6 Sets:
Set 1: 5 Power Cleans
Set 2: 4 Power Cleans + 1 Squat Clean
Set 3: 3 Power Cleans + 2 Squat Cleans
Set 4: 2 Power Cleans + 3 Squat Cleans
Set 5: 1 Power Clean + 4 Squat Cleans
Set 6: 5 Squat Cleans
STIMULUS
– Reps should be performed touch and go for each set.
– Athletes can choose their weights for each set. Athletes can use the same weight across, or for multiple sets, or build in weight each set.
– Score: Enter weights used for each set. Overall score will be total load.
Warm-Up
With An Empty Barbell:
5 Good Mornings
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight:
2 Power Cleans + 2 Squat Cleans
With A Moderate Weight:
2 Power Cleans + 2 Squat Cleans
…Make more jumps if needed until you reach your opening weight.
“Quite Frankly” (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs 20/14to 10/9ft.
12 Deadlifts 185/135lb
12 Handstand Push-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs 20/14lbto 10/9ft.
9 Deadlifts 225/155lb
9 Deficit Handstand Push-ups (3.5″/2″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs 20/14lbto 10/9ft.
6 Deadlifts 275/185lb
6 Strict Handstand Push-ups
*Advance Immediately To Back Squat Following Final AMRAP (See Next Piece)
STIMULUS
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through gymnastics and barbell reps.
– Buy-In: This means athletes will begin each AMRAP with the wallballs. Once the reps are complete, they’ll alternate between the deadlifts and HSPU. The wallballs will not count toward your score.
– Wallballs: Athletes should be able to complete the wallballs in less than 2:30 in the first AMRAP, less than 2:00 in the second AMRAP, and less than 1:30 in the last AMRAP.
– Deadlifts: Every round athletes should increase the load. The loading of the last deadlift bar should not exceed 75% of your 1RM deadlift. Quick singles, 2 sets, or 3 sets are all options for break up strategies.
– HSPU: Athletes should be able to complete all variations in no more than 3 sets.
– Score: Enter rounds + reps completed in each AMRAP. Overall score will be total rounds + reps. Record your back squat on the next piece (next slide).
STRATEGY
– Let’s get a little outside the comfort zone on the wallballs today. Hold on for bigger sets knowing that you’re aiming to get to the scored portion of the workout (the deads and HSPU).
– We can play to our strengths here a bit on the deads and HSPU.If you are stronger own the barbell, let’s hold on for bigger sets here and break the HSPU more. If you are stronger on the HSPU, go for big sets here and break the barbell more.
– If you are confident in both movements and have the capacity, let’s see if we can go unbroken for as long as possible on the deads and HSPU.
– Transitions will be key as these windows are tight and time will go by quickly.
“Back Squat” Part 2 Quite Frankly (Weight)
Back Squat
[10 Minute Window]:
Build To A Heavy Set of 5 Back Squats
*Immediately Following Final AMRAP of “Quite Frankly”
STIMULUS
– Athletes will use the same barbell as used in the workout.
– Barbell can be stripped then placed into a rack before beginning to build toward your heavy 5.
– Athletes should be able to get at least 3 attempts in during the 10 minute window.
– The time for this lift begins at the 25 minute mark immediately following the last AMRAP of “Quite Frankly.”
– Score: Heaviest set of 5.