CrossFit – Sat, Jun 3
Lowry CrossFit – CrossFit
Bulletin Board
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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
“Push Press” (3 Rounds for weight)
3 Sets For Total Load:
21-15-9 Push Press
Rest 2-3 Minutes Between Sets.
Stimulus
– Set 1 is 21 reps, set 2 is 15 reps, and set 3 is 9 reps.
– Barbell should be taken from a rack.
– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.
– A re-dip under the bar is not permitted.
– Score: Enter weights used for each set.
Warm-Up
With An Empty Bar…
7 Push Presses
With A Light Weight…
5 Push Presses
Keep making jumps in weight (if needed) until you are ready for your set of 21.
“Middle Ground” (Time)
For Time:
80/65 AAB
5 Rope Climbs
30 Box Jump Overs
100 Alternating Dumbbell Snatches
30 Box Jump Overs
5 Rope Climbs
80/65 AAB
Dumbbell: 50/35lb
Box: (30″/24″)
Rope: (15ft.)
Stimulus
– Overview: Athletes should pace themselves early on in this longer “pyramid style” chipper. The big set of dumbbell snatches in the middle will be a grind. Can you go unbroken?
– Echo Bike: Less than 7:00 to complete.
– Rope Climbs: Less than 5:00 to complete.
– Box Jump Overs: Less than 2:00 to complete. Rebounding is not permitted for long term achilles and ankle health.
– Dumbbell Snatches: Less than 5:00 to complete. Athletes should perform power snatches and alternate arms every rep.
– Score: Total Time
Modifications
80/65 CALORIE ECHO BIKE
– Reduce Calories
– 100/80 Cal Bike Erg or Row
– 80/65 Calorie Echo or Ski Erg
– 80/65 Calorie Air Run
– 1400m Run
– 55 Shuttle Runs (25ft. Out + 25ft. Back)
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Toes To Bar = 1 Rope
– 5 Strict Pull-Ups = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Squat Jumps
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Dumbbell Power Cleans
– Kettlebell Swings