CrossFit – Mon, Mar 13

Lowry CrossFit – CrossFit

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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 Complex” (Weight)

On the 1:30 x 10 Sets:

1 Snatch High Pull

1 Power Snatch

1 Low Hang Squat Snatch
Stimulus

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

“Play Ball” (Time)

3 Rounds:

“Play Ball”

3 Rounds For Time:

10 Power Snatches (115/85lb)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14lb)to 10/9ft.

Time Cap: 15 Minutes
Stimulus

– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout this workout.

– Power Snatches: Loading should not exceed 65% of your 1RM power snatch. Reps should take less than 1:30 to complete each round.

– Box Jump Overs: Rebounding is not permitted. Athletes must step down off the box or jump down and land flat footed. Reps should take less than 1:30 to complete each round.

– Wallballs: Reps should take less than 2:00 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Strategy

– Some athletes will be able to hold on for unbroken sets of snatches, while others may opt for small sets or singles. Let’s choose the strategy that allows us to stay moving.

– Settle into a steady pace on the box jump overs. This is the only place you will not need your arms so it is okay to pace these out a bit.

– Let’s aim for 4 sets or less on the wallballs. Just like the power snatches, let’s choose a strategy that allows for quick breaks.

– Focus on smooth transitions from movement to movement.

“Ring Muscle-Up Conditioning” Extra Credit (Time)

10 Rounds For Time:

200 Meter Run

3 Ring Muscle-ups
Stimulus

– The run should take less than 1:15 each round.

– The ring muscle-ups should take less than 1:00 each round.

– Athletes should be able to complete the majority of the 10 rounds unbroken. If you do not have the capacity for this, lower the reps.

– Athletes should pace the run in a way that will allow for unbroken sets of muscle-ups.

– Score: Total time it takes to complete the workout.