CrossFit – Mon, Oct 23
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
Snatch (Set 1: 3 Squat Snatches @ 40%
Set 2: 3 Squat Snatches @ 50%
Set 3: 3 Squat Snatches @ 65%
Set 4: 2 Squat Snatches @ 75%
Set 5: 2 Squat Snatches @ 80%
Set 6: 1 Squat Snatch @ 82%
Set 7: 1 Squat Snatch @ 82%
*Rest 1-2 Minutes between sets)
Stimulus
– Reps do not need to be performed touch and go.
– All reps should be squat snatches.
– The last 2 sets should be performed at the same weight.
– Score: Enter last set loading only.
Warm-Up
10 Empty Barbell Snatch Grip Deadlifts
8 Empty Barbell Overhead Squats
6 Empty Barbell Hang Power Snatches
4 Empty Barbell Hang Squat Snatches
2 Squat Snatches
Build to 40%
Bench Press
Set 1: 7 Bench Press @ 80%
Set 2: 7 Bench Press @ 80%
Set 3: 7 Bench Press @ 80%
Set 4: 7 Bench Press @ 80%
Set 5: 1 Bench Press @ 89%
Set 6: Max Bench Press @ 65%
Rest 1-2 Minutes Between Sets.
“Deadline” (5 Rounds for time)
On the 4:00 x 5 Rounds:
15 Deadlifts 225 / 155 lb
30/24 AAB
3 Rope Climbs (15ft.)
Stimulus
– Overview: Athletes will be challenged to push the pace each round. These windows of time will be tight for athletes so scaling appropriately will be key so that there is at least 15s between rounds.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 30s or less.
– Bike: Should be completed in 2:15 or less.
– Rope Climbs: Should be completed in 1:00 or less.
– Score: Enter how long each round takes. Overall score will be the slowest round.
Strategy
– Athletes should aim to complete the deadlifts in unbroken sets each round.
– Athletes will need to push the pace on the bike in order to finish in 2:15 or less. Aim to hold 80 RPM at the highest damper setting possible in order to get the meters to tick away faster.
– Athletes should aim to complete a rope climb every 20s or faster.
Modifications
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
1,200/1,000 METER BIKE ERG
– Reduce Meters
– 2:30 Time Cap
– 30/24 Cal Echo or Assault Bike
– 600/500m Row
– 500/450m Ski
– 400m Run
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope