CrossFit – Mon, Mar 20

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

Overhead Squat (
On the 2:00 x 9 Sets:
5-5-5-3-3-3-1-1-1
)

“Fighting Words” (5 Rounds for reps)

3 Rounds For Total Reps:

1 Minute Chest To Bar Pull-ups

1 Minute Overhead Squats

1 Minute Double Unders

1 Minute Power Snatches

1 Minute Bar-Facing Burpees

1 Minute Rest

Barbell: 75/55lb

Stimulus

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

– Chest To Bar: Athletes should be able to complete at least 10 reps each round.

– Overhead Squats: Athletes should be able to complete at least 12 reps each round. Loading should not exceed 55% of your 1RM OHS.

– Double Unders: Athletes should be able to complete at least 30 reps each round.

– Power Snatches:Athletes should be able to complete at least 12 reps each round.

– Bar-Facing Burpees: Athletes should be able to complete at least 8 reps each round.

– Score: enter total reps completed each round. Overall score will be the sum total.
Strategy

– We are going to be able to bank the most reps on the double unders and overhead squats and/or power snatches. Let’s make our main focus on these few movements and choose our pace/strategy on the other movements around this.

– Aim for smaller quick sets on the chest to bar to save the shoulders for the overhead squats.

– Aim for bigger sets of overhead squats ads breaks between sets can get pretty lengthly here.

– Let’s try for 1-3 sets of double unders. We should the mindful of our shoulders as we’ll be moving right to power snatches after this.

– Let’s see if we can hit sets of 3 or more on the power snatches.

– Find a steady pace on the burpees. We don’t need to sprint as we’ll only have a minute to rest and reset before the next round begins.

– There is no programmed rest for transition so let’s transition at the 45-50s mark each minute.

Modifications

CHEST TO BAR PULL-UPS

– Banded

– Strict

– Chin Over Bar Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

OVERHEAD SQUATS

– Reduce Loading

– Sub Dumbbell

– Front Squats

– Air Squats

DOUBLE UNDERS

– Practice

– Single Unders

– Plate Hops

– Ski Calories

– Bike Calories

POWER SNATCHES

– Reduce Loading

– Sub Dumbbell(s)

– Kettlebell Swings

BAR-FACING BURPEES

– Bar-Lateral Burpees

– Burpees

– Calorie Bike

– Calorie Row

– Box Jump Overs

“Grunt Work” Extra Credit (Time)

5 Rounds For Time [20 Minute Cap]:

9 Strict Ring Dips

12 Dumbbell Box Step Overs (24″/20″)

21/15 Calorie Ski Erg

Dumbbells: @dumbell(50/35)’s
Stimulus

– The ring dips should take less than 1:30 to complete each round.

– The dumbbell box step-overs should be performed with 2 dumbbells held down by the sides. Both feet should touch the top of the box every rep. Reps should take less than 1:00 to complete each round.

– The ski should take less than 2:00 to complete each round..

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

Modifications

STRICT RING DIPS

– Reduce Reps

– Banded Strict Ring Dips

– Box Dips

– Bar Dips

– Kipping Ring Dips

– Push-Ups

DUMBBELL BOX STEP-OVERS

– Reduce Reps/Loading

– Reduce Box Height

– Sub Dumbbell Reverse Lunges

15/12 CALORIE SKI

– Reduce Cals

– 15/12 Echo or Assault Bike

– 21/15 Cal Bike Erg or Row

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

– 15/12 Cal Assault Run

– 200m Run