CrossFit – Sat, Jul 8

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

“Squat Clean” (Time)

8 Sets For Time:

5 Bar-Facing Burpees

3 Unbroken Squat Cleans @ 60% 165LB

*Every Break: 30 Second Penalty
Stimulus

– The bar-facing burpees should take 45s or less to complete.

– The squat cleans should be completed touch and go every round.

– The squat cleans must be completed unbroken. If you break, you’ll add 30s to your overall time on the workout for every break.

– Score: Total Time

Warm-Up

With An Empty Bar…

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight…

3 Squat Cleans

With A Moderate Weight…

3 Squat Cleans

Load up to workout weight and practice 3 bar-facing burpees

“Down in Flames” (Time)

4 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter AAB Bike

[400 Meter Run]

3 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter AAB Bike

[400 Meter Run]

2 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter AAB Bike

[400 Meter Run]

1 Round:

15 Wallballs 20 / 14 lb to 10/9ft

10 Push-ups

500/400 Meter AAB Bike

Time Cap: 30 Minutes
Stimulus

– Overview: In this longer workout, athletes will complete rounds of wallballs, push-ups, and biking. In between these batches of rounds, they will complete 400m runs. The number of rounds will decrease after each 400m run. Upper body muscular interference will come into play on this workout. Athletes should pace themselves right from the start.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Push-Ups: Reps should take 30s or less to complete each round.

– Bike: Meters should take 1:00 or less to complete each round.

– Run: Each 400m run should take 2:15 or less to complete.

– Score: Total Time. If capped, your score is 30:00. Note where you finished in your notes.

Strategy

– The wallballs and push-ups will be a combination that athletes will feel in their upper body as the workout goes on. Let’s aim for 1-2 sets on both of these movements.

– The echo bike should act as somewhat of a recovery from the wallballs and push-ups. Pace the bike based off of how the other 2 movements are feeling.

– Let’s aim to push the first 200m of each run and dial back that pace for the last 200m to prepare for the next rounds of wallballs, push-ups, and biking.