CrossFit – Sat, Jan 14

13
Jan

CrossFit – Sat, Jan 14

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

MOBILITY

Mobility

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Snatch (Build to a 1RM)

Stimulus

– Athletes should stop where they are if 3 failed attempts are made at any weight.

– Score: Enter heaviest successful lift.

Prep

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Squat Snatches

With A Light Weight:

3 Squat Snatches

With A Moderate Weight:

2 Squat Snatches

…Hit singles as you make the rest of your weight jumps to find your 1RM.

“Double or Nothing” (Time)

Individual

For Time:

30 Power Snatches (115/85)

200 Double Unders or 350 Singles

1 Mile Run or 1600M Row

Time Cap: 30Minutes

Teams of Two

For Time:

40 Power Snatches (115/85)

300 Double Unders or 450 Singles

1 Mile Run (together) or 2000M Row (one person working at a time)

Strict HSPU Benchmark 1.14.23 (AMRAP – Reps)

Max Unbroken Strict Handstand Push-ups
Stimulus

– Athletes must keep their hands on the ground for all reps.

– Reps should be performed inside of a box. The inside of the box should measure 40 inches (102 cm) wide and 24 inches (60 cm) deep. The hands must remain completely inside the box (fingers included).

– If you cannot complete more than 5 reps, use a 2-5 inch riser. Make note of this in your notes.

– Score: Total reps.

Prep

20s HS Hold

5 HSPU Negatives (3s Down)

5 Double Dumbbell Strict Presses

2-3 SHSPU

Mods

– Use Riser

– Pike Push-Ups

– Push-Ups