CrossFit – Mon, May 8

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

“Clean and Jerk” (Time)

For Time:

10 Clean andJerks @ 52%

8 Clean andJerks @ 60%

6 Clean andJerks @ 69%

4 Clean andJerks @ 77%

2 Clean andJerks @ 85%
Stimulus

– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.

– Use 1 barbell and change out the weights.

– Reps do not need to be performed touch and go.

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

Warn-Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you reach 52%.

Front Squat (
Build To A Heavy Set of 5
)

Stimulus

– Barbell should come from a rack.

– Reps should be completed unbroken. It is okay to pause between reps with the bar in the front rack.

– We recommend no more than 3 attempts at your heavy set of 5.

– Score: Enter heaviest successful set of 5.

“Front Seat” (Time)

For Time:

20 Front Squats

20 Bar-Facing Burpees

20 Push Press

20 Bar-Facing Burpees

20 Thrusters

Barbell: 115/85lb
Stimulus

– Overview: In this sprinty chipper, athletes will aim to push the pace throughout knowing that we’ll only be working 1 time through these movements.

– Front Squats: Athletes should be able to complete these reps in 1-2 sets in less than 1:30.

– Bar-Facing Burpees: Each set of 20 reps should take less than 2:00 to complete. Athletes are required to jump over the bar.

– Push Press: Athletes should be able to complete these reps in 1-2 sets in less than 1:30.

– Thrusters: Athletes should be able to complete these reps in 1-3 sets in less than 1:30.

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

Strategy

– Aim for big sets on the barbell today and pace the burpees in a way that will allow you to stick to those big barbell sets.

– The thrusters will likely be the most challenging movement in this workout so let’s be smart about our strategy on the other 2 barbell movements to leave enough in the tank for that last barbell.

– Aim for 1-3 sets on each of the barbell movements. No longer than 5 seconds should go by during breaks on the barbell.