CrossFit – Sat, Jun 24
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Banded Hip Flexor Stretch (Each Leg)
1:00 Front Rack Stretch
1:00 Banded Lat Stretch (Each Arm)
1:00 Squat Hold
Power Snatch (Set 1: 6 Power Snatches @ 64%
Set 2: 4 Power Snatches @ 73%
Set 3: 2 Power Snatches @ 82%
Set 4: 6 Power Snatches @ 67%
Set 5: 4 Power Snatches @ 76%
Set 6: 2 Power Snatches @ 85%
Set 7: 6 Power Snatches @ 70%
Set 8: 4 Power Snatches @ 79%)
Set 9: 2 Power Snatches @ 88%
Rest 1-2 Minutes
Stimulus
– Sets should be performed touch and go.
– Weights will climb up, come down, climb back up, come back down, then climb up one more time.
– Score: Enter weights used for each set.
Back Squat
Set 1: 5 Back Squats @ 65%
Set 2: 5 Back Squats @ 73%
Set 3: 5 Back Squats @ 78%
Set 4: 5 Back Squats @ 78%
Set 5: 5 Back Squats @ 78%
Set 6: Max Back Squats @ 78%
Rest 1-2 Minutes Between Sets.
Stimulus
– Barbell should come from a rack.
– Pauses between reps are permitted with the bar held in the back rack position.
– The first 3 sets will climb in weight. The final 4 sets should be performed at the same weight.
– The last set of back squats should be a max set.
– Score: Enter reps completed for your max set.
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
…Keep building in sets of 2-3 reps until you are reach 65%
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball