CrossFit – Mon, Jul 17
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
Back Squat (Heavy Single)
Stimulus
– Barbell should come from a rack.
– Athletes don’t necessarily need to be going for a PR today but if it’s there, go for it!
– Score: Load
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)
…Keep building in singles until you reach your heavy for the day.
Thruster (Build to a heavy set of 5)
Stimulus
– Barbell should come from the floor.
– Athletes can pause overhead or in the front rack if needed.
– Athletes should aim to hit around 75-85% of their 1RM thruster.
– We suggest taking no more than 3 attempts at your heavy 5. Rest 2-4 minutes between attempts.
– Score: Load
Warm-Up
30s Empty Barbell Front Squat Hold
5 Empty Barbell Strict Press
5 Empty Barbell Front Squats
5 Empty Barbell Thrusters
With a Light barbell:
5 Thrusters
With A Moderate Barbell:
3 Thrusters
Keep building toward 75-85% hitting 2-3 reps each time you make a weight jump.
“Calamari” (AMRAP – Rounds and Reps)
AMRAP 15:
40/30 Calorie Row
20 Thrusters 75 / 55 lb
10 Bar Muscle-ups
Stimulus
– Overview: Athletes will be challenged to hold onto the barbell for bigger sets of thrusters in this 15 minute workout which will impact the bar muscle-ups and pacing on the rower.
– Row: Should be completed in 3:00 or less.
– Thrusters: Should be completed in 2:00 or less. Loading should not exceed 50% of your 1RM thruster.
– Bar Muscle-Ups: Should be completes in 2:00 or less. Athletes should be able to do at least 5 reps unbroken when fresh. to complete reps as prescribed.
– Score: Rounds + Reps
Strategy
– Our first focus should be on the muscle-ups as these are a big separator. If you have the capacity to go for 10 unbroken or 6-4 let’s go for it here and strategize the other two movements around that. If more sets are needed we may need to push the other 2 movements a bit more to compensate.
– Let’s aim for 1-4 sets on the thrusters. Again, this will come down to what your bar muscle-up sets look like.
– The row will be the movement where we catch our breath a bit.
Modifications
40/30 CALORIE ROW
– Reduce Cals
– 40/30 Cal Bike Erg
– 30/24 Cal Assault or Echo Bike
– 30/24 Cal Ski
– 30/24 Cal Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
– Front Squats
– Push Presses
BAR MUSCLE-UPS
– Reduce Reps
– Ring Muscle-Ups
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Ups
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses