CrossFit – Sat, Sep 23

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s KB Lat Smash (Each Side)

30s Banded Ankle Stretch (Each Side)

30s KB Calf Smash (Each Side)

30s Banded Pass Throughs

“Clean Complex” (Weight)

Clean Complex

On the Minute x 10:

1 Power Clean

1 Hang Squat Clean
Stimulus

– All sets should be completed unbroken.

– Start at roughly 50-55% of your 1RM power clean and aim to build from there.

– Score: Enter the loading of heaviest complex.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

3 Power Cleans

3 Hang Power Cleans

3 Front Squats

3 Hang Squat Cleans

With A Light Weight:

1 Power Clean

1 Hang Squat Clean

With A Moderate Weight:

1 Power Clean

1 Hang Squat Clean

Build To Opening Weight

“Intermittent Fasting” (Calories)

AMRAP 90 Seconds x 10 Rounds:

8 Burpee Box Jumps (24″/20″)

200ft. Shuttle Sprint (8 x 25ft)

Max Calorie Assault bike or row

Rest 90 Seconds Between Sets.
Stimulus

– Overview: Athletes will be challenged to push the pace each round in order to get time on the bike. With there being equal work to rest here, athletes should have just enough time to recover between rounds.

– Burpee Box Jumps: Reps should be completed in 30s or less.

– Shuttle Sprint: Complete 8 x 25ft. based on space. The full 200ft. should be completed in 30s or less.

– AAB or Row: Athletes should have about 30s on the bike each round.

– Score: Enter how many calories you get each set. Overall score will be the sum total.

Modifications

BURPEE BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Burpee Box Step-Ups

– Burpees

– Box Jumps

200FT. SHUTTLE SPRINT

– Reduce Distance

– 30s Effort On Any Machine

– 100m Run

MAX CALORIE BIKE ERG

– Assault Bike

– Echo Bike

– Ski

– Row

– Air Run