CrossFit – Sat, May 13

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Thruster (

Build To A Heavy Set of 10
)

Stimulus

– Barbell should come from the floor.

– Athletes can pause overhead or in the front rack if needed.

– Athletes should take no more than 3 attempts at their heavy set of 10.

– Score: Heaviest successful set of 10.

Warm-Up

30s Hang From Pull-Up Bar

30s Bottom Of Air Squat Hold

30s Empty Barbell Overhead Hold

30s Empty Barbell Front Rack Hold

30s Empty Barbell Front Squat Hold

10 Empty Barbell Strict Press

With a Light barbell:

5 Thrusters

With A Moderate Barbell:

4 Thrusters

Keep building toward your heavy set of 10 hitting 3-4 reps each time you make a weight jump.

Back Squat (
6 Sets:
Set 1: 6 Back Squats @ 67%

Set 2: 4 Back Squats @ 76%

Set 3: 2 Back Squats @ 85%

Set 4: 6 Back Squats @ 70%

Set 5: 4 Back Squats @ 79%
Set 6: 2 Back Squats @ 88%)

Stimulus

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Score: Enter weights used for each set.

“Box Office” (Time)

30-20-10 (20 Minute Cap):

Dumbbell Box Step Overs (24″/20″)

Calorie Air Assault Bike

Upper Body Pull

Round 1: Pull-ups

Round 2: Chest to Bar Pull-ups

Round 3: Bar Muscle-ups

Dumbbells: 50/35lb

Stimulus

– Overview: In this grindy triplet, athletes will test their grip and upper body stamina. Athletes should aim to move at their maximal sustainable pace throughout.

– Dumbbell Box Step-Overs: Athletes should be able to complete each round in 3 sets or less. Athletes do not need to stand fully on the top of the box.

– Echo Bike: Athletes should be able to hold over 10/8 cals a minute to stick to the prescribed bike cals. Reduce cals if needed.

– Upper Body Pull: Each round, athletes will change what type of upper body pull they’ll perform. Athletes should be able to complete the reps in 5 sets or less each round.

– Score: Total time it takes to complete the workout.
Strategy

– Let’s be mindful of how long we are holding onto the dumbbells each round. The longer we hold on, the more it is going to affect our grip. Let’s see if we can get the first and second round done in 2-3 sets and the last round in 1-2 sets.

– Let’s see if we can finish the echo bike in 3:00 or less, 2:00 or less, and 1:00 or less each round.

– For the pull-ups, let’s see if we can get these done in 5 sets or less. For the chest to bar, let’s try for 4 sets or less. For the bar muscle-ups, let’s try for 3 sets or less.

Modifications

DUMBBELL BOX STEP-OVERS

– Reduce Reps

– Reduce Loading

– Reduce Box Height

– Sub Kettlebells

– Dumbbell Reverse Lunges

– Dumbbell Walking Lunges

CALORIE ECHO BIKE

– Reduce Cals

– 30-20-10 Cal Assault Bike

– 45-30-15 Cal Bike Erg or Row

– 30-20-10 Cal Air Run or Ski

– 600-400-200m Run

PULL-UPS

– Reduce Reps

– Banded Pull-Ups

– Ring Rows

– 20 Strict Pull-Ups

– Alternating Dumbbell Plank Rows

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Chest To Bar

– 15 Strict Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded BMU

– Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows