CrossFit – Sat, Jan 7

6
Jan

CrossFit – Sat, Jan 7

Lowry CrossFit – CrossFit

Bulletin Board

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Warm-Up

Warm Up

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Push Jerk (On the 2:30 x 6 Sets:
4-5 Push Jerks (58-68%)

*Percentage Based Off 1RM Push Jerk
)

Stimulus

– Barbell should be taken from a rack.

– Reps can be performed touch and go or with pauses in the front rack.

– Athletes should stick to given percentage as we will build off this in the coming weeks.

– Score: Mark Completed. This is to incentivize athletes to stick to their given percentage.

“The First Cut is the Deepest” (Time)

4 Rounds For Time:

400 Meter Run

3 Rope Climbs (15ft.)

7 Push Jerks 185 / 135 lb

Time Cap: 20 Minutes

Stimulus

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Run: Should be completed in 2:15 or less each round.

– Rope Climbs: Should be completed in 2:15 or less.

– Push Jerks: Loading should be on the heavier side but should not exceed 75% of your 1RM push jerk. Barbell should come from the floor. Reps should be completed in 1-2 sets in less than 1:15.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Prep:

200m Run

5 Strict Pull-Ups

5 Knees To Chest

7 Push Jerks (Light)

100m Run

1 Rope

7 Push Jerks (Moderate)

100m Run

1/2 Rope

4 Push Jerks (Workout Weight)

Modifications:

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run

ROPE CLIMBS

– Reduce Reps

– Climb To 12ft.

– 1/2 Rope

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

PUSH JERKS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– Push Presses

“Handstand Pushup and Lunge” (Time)

Stimulus

– HSPU reps can be kipping or strict. Athletes should stack plates for these.

– The lunges can be completed as 10, 15, or 30ft. at a time before turning around. These sections do not need to be completed unbroken.

– Barbell should be taken from the floor.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications:

DEFICIT HSPU

– Reduce Reps

– Reduce Deficit

– 12-9-6 Pike Push-Ups

– 15-12-9 Deficit Push-Ups

– 21-15-9 Push-Ups

FRONT RACK WALKING LUNGE

– Reduce Distance

– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells