CrossFit – Mon, May 15

14
May

CrossFit – Mon, May 15

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Back Squat (
Build To A Heavy Set Of 3
)

Stimulus

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Athletes should make no more than 5 attempts at their heavy set of 3.

– Score: Enter heaviest successful set of 3.

Warm-Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

…Keep building in sets of 1-2 reps until you are ready to attempt your heavy set of 3.

“Thruster” (3 Rounds for reps)

3 Sets:

Max Unbroken Thrusters @ 75%

Rest 2-3 Minutes Between Sets
Stimulus

– Barbell can come from the floor.

– Athletes can pause overhead or in the front rack if needed.

– Athletes should not go to failure here but leave 1-3 reps in the tank each set.

– Score: Total reps completed each set.

Warm-Up

30s Hang From Pull-Up Bar

30s Bottom Of Air Squat Hold

30s Empty Barbell Overhead Hold

30s Empty Barbell Front Rack Hold

30s Empty Barbell Front Squat Hold

10 Empty Barbell Strict Press

With a Light barbell:

5 Thrusters

With A Moderate Barbell:

4 Thrusters

Keep building toward 75% hitting 3-4 reps each time you make a weight jump.

“Ante Up” (AMRAP – Rounds and Reps)

“Ante Up”

AMRAP 15:

6 Toes to Bar

30 Double Unders

1-2-3…Dumbbell Squats

Dumbbells: 50/35lb
Stimulus

– Overview: In this cyclical workout, athletes should aim to move at a steady pace throughout.

– Toes To Bar: Athletes should be able to complete these sets in 1-2 sets each round. Sets should take less than 30s to complete.

– Double Unders: Reps should take less than 45s to complete.

– Dumbbell Squats: These should be performed with 2 dumbbells held in the front rack. Resting the dumbbells on the shoulders will not be permitted. Reps will increase by 1 each round.

– Score: Total rounds + reps.

Strategy

– Let’s make our main priority to get the dumbbell squats completed unbroken each round.

– If we need to break somewhere let’s try to have that break be on the double unders or toes to bar. We want to keep this break under 10s.

– Fast transitions will be key in this workout.

Modifications

TOES TO BAR

– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

DUMBBELL SQUATS

– Reduce Loading

– Single Dumbbell Squats

– Air Squats (2,4,6…)