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