CrossFit – Mon, Mar 6
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
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