CrossFit – Tue, Apr 11
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
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)
Clean and Jerk (
6 Sets:
Set 1: 2 Clean and Jerks 82%
Set 2: 2 Clean and Jerks 84%
Set 3: 2 Clean and Jerks 86%
Set 4: 2 Clean and Jerks 84%
Set 5: 2 Clean and Jerks 86%
Set 6: 2 Clean and Jerks 88%
*Rest 1-2 minutes between sets)
Stimulus
– Reps do not need to be touch and go. Barbell can be dropped between reps.
– These can be squat or power cleans as well as split or push jerks.
– Score: Enter weights used for each set.
Warm-Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
With A Light Weight:
3 Clean & Jerks
With A Moderate Weight:
2 Clean & Jerks
…Keep making weight jumps until you reach 82%.
“Espn 8 The Ocho” (Time)
8 Rounds For Time:
200 Meter Run
4 Bar Muscle-ups
8 Clean and Jerks 115/85lb
Stimulus
– Feel: This workout should feel like intervals of bar muscle-ups & clean & jerks with a “recovery run” between. The barbell should feel light-moderate and the muscle-ups should be completed in 1-2 sets.
– Run: Less than 1:15 each round.
– BMU: Less than 1:00 each round.
– C&J: Less than 1:00 each round.
– Score: Total time it takes to complete the workout.
Strategy
– Let’s try to choose a strategy that we can stick to for all 8 rounds.
– Options on the barbell are unbroken sets, quick singles, or a mix of small sets and singles. Choose something you KNOW you can stick with for the whole workout.
– Options on the bar muscle-ups are unbroken or 2 sets. We want to again, pick something we know we can stick with. If you will need to do singles, we highly suggest bringing these reps down to 2 or 3 per round or using a band.
– The run should be paced according to how the other movements feel.
Modifications
200 METER RUN
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
– 9 Shuttle Runs (25ft. Out + 25ft. Back)
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Chest To Bar Pull-Ups
– Pull-Ups
– 4 Burpee To Target (6″)
CLEAN & JERKS
– Reduce Reps/Loading
– Sub Dumbbells
– Cleans Only
– Jerks Only