CrossFit – Sat, Apr 29
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Hamstring Stretch (Each Leg)
30s Push-Up To Down Dog
1:00 Active Spiderman
1:00 Active Twisted Cross
Front Squat (Front Squat
Set 1: 3 Front Squats @ 73%
Set 2: 2 Front Squats @ 79%
Set 3: 1 Front Squat @ 85%
Set 4: 3 Front Squats @ 76%
Set 5: 2 Front Squats @ 82%
Set 6: 1 Front Squat @ 88%
Sets 7-9: 3 Sets to Build to Heavy Single
Rest 1-2 Minutes )
Stimulus
– Barbell should come from a rack.
– The weights will climb, then come back down, then climb back up.
– After set 6, athletes will have 3 chances to build to a heavy single if it’s there. It’s okay if 88% is all you’ve got for today.
– Score: Enter heaviest single.
“Steely Dan” (Time)
For Time:
5 Rope Climbs (15ft.)
400 Meter Run
21 Thrusters 95/65lb
800 Meter Run
21 Thrusters 95/65lb
400 Meter Run
5 Rope Climbs (15ft.)
Stimulus
– Feel: Athletes should feel they can move at a steady pace throughout this workout.
– Rope Climbs: Each set of 5 reps should take less than 2:30 to complete.
– 400m Runs: Each of these should take 2:15 or less.
– 800m Run: This run should take 4:30 or less.
– Thrusters: Each set should take 2:30 or less.
– Score: Total time it takes to complete the workout.
Strategy
– Let’s move at a controlled fast pace on the ropes. We’re going into these fresh and will be able to recover the arms a bit on the run so it is worth it to push these a bit.
– Pace the 400m run in a way that will allow you to come in and complete the thrusters in 1-3 sets.
– The first bit of the 800m run will likely feel a little sluggish coming off the thrusters. Just aim to get moving and settle into a steady pace when the legs start to come back. We still should pace this run in a way that will allow for big sets of thrusters when you come back in.
– Let’s see if we can complete the second set of thrusters in the same number of sets as the first time around.
– The second 400m run will, again, likely feel a little sluggish but we can pace this one a bit knowing that we want come in and get right to work on the ropes.
– Chip away at those last rope climbs however you see fit.
Modifications
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 TTB = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
800 METER RUN
– Reduce Distance
– 1000m Row
– 800m Ski
– 2000m Bike
– 600m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Sub Wallballs