CrossFit – Mon, Jan 30
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Banded Hip Flexor Stretch (Each Leg)
1:00 Front Rack Stretch
1:00 Banded Lat Stretch (Each Arm)
1:00 Squat Hold
Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 83%
Set 4: 1 Rep @ 81%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 88%
*All Percentages Based off 1RM snatch)
“Karabel” (Time)
10 Rounds For Time:
3 Power Snatches 135/95lb
15 Wallballs 20/14lbto 10/9ft.
Time Cap: 18 Minutes
Stimulus
– Conditioning Category: Threshold
– Power Snatch: Loading should not exceed 70% of 1RM power snatch. Reps should take less than 1:00 each round.
– Wallballs: Reps should be completed in less than 1:00 each round.
– Score: Total time it takes to complete the workout.
Strategy
– It is likely that singles on the power snatches will be the most sustainable strategy for the barbell. If the barbell is something you are more confident in cycling however, hold on for touch and go sets.
– Let’s aim for 1-2 sets on the ball throughout. If you are going touch and go on the barbell, 3 sets may be needed at some point. Let’s aim to keep all breaks on the ball 5 seconds or less.
– This will be a great pacing test for us. Take a look at the clock after round 1, that way you can see how your pacing was after the workout is complete (divide your overall time by 10, then compare that number to your first round time).
Modifications
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Dumbbell(s)
– Kettlebell Swings
WALLBALLS
– Reduce Reps
– Reduce Target Height
– Reduce Loading
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
Run + Legless (Extra credit) (Time)
Run + Legless
On the 1:30 x 10 Rounds:
200 Meter Run
1 Legless Rope Climb (15ft.)
Stimulus
– The 200m runs should take 1:00 or less.
– The legless rope climbs should take :30s or less.
– Score: Enter how long each round takes. Overall score will be your slowest round.
Modifications
200M RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
LEGLESS ROPE CLIMB
– Reduce Height
– Reduce Rounds
– 5 Strict Chin-Ups = 1 Legless
– Hand Over Hand Sled Pulls
– Regular Rope Climbs