CrossFit – Mon, Mar 27
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
Front Squat (On the 2:00 x 9 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%
Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 78%
Set 9: 2 Reps @ 81%)
Stimulus
– Barbell should be taken from a rack.
– Athletes should aim to stick to the given percentages.
– Score: Enter weights used for each set. Overall score will be your heaviest set of 2 (last weight entered).
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
6 Front Squats (Light Weight)
4 Front Squats (Moderate Weight)
…Keep building in sets of 3-4 reps until you reach 70%.
“Bergeron Beep Test” (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Stimulus
– Conditioning Category: Threshold
– Thrusters: Must be completed in unbroken sets. Reps should take 20s or less to complete. Loading should not exceed 50% of your 1RM thruster.
– Pull-Ups: Must be completed in unbroken sets. Reps should take 20s or less to complete.
– Burpees: Reps should take 20s or less to complete.
– Goal: 7 rounds or more. Reduce reps if needed.
Strategy
– The Beep Test isn’t about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.
– For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.
– Make your transitions quick between stations. Every second counts within these short windows.
– Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.
– The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded Pull-ups
– Ring Rows
– Jumping Pull-ups
– Alternating Double Dumbbell Plank Rows
BURPEES
– Reduce Reps
– After 15 rounds, add 1 rep every round until failure
– Score: Rounds + Reps
“Grunt Work” 3.27.23 (Time)
3 Rounds For Time:
21 Toes to Bar
15 Strict Ring Dips
9 D-Ball To Shoulder 68 / 45 kg
Stimulus
– The toes to bar should take less than 1:30 to complete.
– The strict ring dips should take less than 1:30 to complete.
– The D-Ball to shoulder should take less than 1:30 to complete.
– Score: Total time it takes to complete the workout.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– 30 Sit-Ups
STRICT RING DIPS
– Reduce Reps
– Banded Strict Ring Dips
– Bar Dips
– Box Dips
– Bench Dips
– Push-ups
D-BALL TO SHOULDER
– Reduce Reps/Loading
– Sub Sandbag
– Dumbbell Power Cleans
– Kettlebell Hang Cleans