CrossFit – Mon, Mar 6

5
Mar

CrossFit – Mon, Mar 6

Lowry CrossFit – CrossFit

Bulletin Board

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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

Push Press (Build To A Heavy Set of 10
)

Stimulus

– Barbell should come from a rack.

– If you fail 3 times at any attempt. Stop there and move on.

– Score: Heaviest successful set of 10.

Warm-Up

30s Belly To Wall Handstand Hold

10 Push-Ups or HSPU

30s Empty Barbell Overhead Hold

10 Empty Barbell Push Presses

5 Light Push Presses

3 Moderate Push Presses

…Keep building in sets of 4-5 until you are ready to attempt your heavy set of 10.

“Weeble Wobble” (Time)

“Weebles Wobble”

For Time [20 Minute Cap]:

15 Rope Climbs (15ft.)

100 Toes to Bar

50 Overhead Squats 155/105 lb

*Partition However You’d Like

Stimulus

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

– Rope Climbs: Athletes should be able to perform at least 2 rope climbs in 1:00 when fresh to complete reps as prescribed.

– Toes To Bar: Athletes should be able to perform at least 10 reps unbroken when fresh to complete reps as prescribed.

– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Athletes should be able to complete at least 10 reps unbroken when fresh to use prescribed loading. Barbell comes from the floor.

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

There are lots of options here on strategy. Here’s a few options to consider…

5 Ropes

5 Rounds:10 Toes To Bar +5 Overhead Squats

5 Ropes

5 Rounds:10 Toes To Bar +5 Overhead Squats

5 Ropes

——————–

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

——————–

8 Ropes

25 Rounds: 4 Toes To Bar + 2 Overhead Squats

7 Ropes

——————–

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

——————–

Unpartitioned

Modifications

ROPE CLIMBS

– Reduce Reps

– Reduce Height (12ft.)

– 5 Chin-Ups = 1 Rope

– 6 Alternating Plank Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

TOES TO BAR

– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– GHDSU

– Sit-Ups

OVERHEAD SQUATS

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell

– Front Squats