CrossFit – Mon, Jun 26

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Back Squat (
Build To A Heavy Set of 10
)

Stimulus

– Barbell should come from a rack.

– Reps must be completed unbroken.

– Pausing between reps is permitted.

– No more than 2 attempts should be made for your heavy set of 10.

– Score: Load

Warm-Up

10 Air Squats

10 Pausing Glute Bridges

10 Empty Barbell Back Squats

5 Light Back Squats

*Keep hitting sets of 3-5 reps as you make your weight jumps. Hit your heavy set of 10 when feel you are at your goal 10 rep weight (roughly 75% of your 1RM).

“99 Problems” (Time)

For Time [Partition However]:

99 Calorie Row

99 Wallballs 20 / 14 lb to 10/9ft.

99 Burpees

Time Cap: 20 Minutes
Stimulus

– Overview: This workout will come down choosing the right strategy for you and making sure that you can hold your pace throughout.

– Row: Ladies should be able to hold 800+ cals/hr on the rower throughout. Guys should be able to hold 900+ cals/hr on the rower throughout.

– Wallballs: To use the Rx loading, athletes should be able to complete 20 or more reps unbroken when fresh. Reduce reps or loading if needed.

– Burpees: To complete Rx reps, athletes should be able to complete 10 or more reps in a minute.

– Score: Total Time

Stategy

– There are endless ways to partition the work. When choosing your strategy we can play to our strengths and be mindful of our weaknesses.

– We should also be aware that the wallballs and the row will cause some muscular interference in the legs while the wallballs and the burpees will cause some interference in the shoulders.

– Here are some potential strategies to consider:

11 Rounds:

9 Calorie Row

9 Wallballs

9 Burpees

9 Rounds:

11 Calorie Row

11 Wallballs

11 Burpees

3 Rounds:

33 Calorie Row

33 Wallballs

33 Burpees