CrossFit – Tue, Apr 25
Lowry CrossFit – CrossFit
Bulletin Board
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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 (Build to a heavy single )
Stimulus
– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.
– Score: Enter heaviest successful attempt.
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 your heavy single.
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Stimulus
– Last time we did this workout was 4.13.2022.
– Feel: Athletes should feel like they can always keep moving in this workout without getting too hung up on the pull-ups and/or push-ups when they are tired.
– Note: With this being a benchmark workout, we need to hold ourselves to high standards. Every movement should be performed with with range of motion. Video your workout and see how you did!
– Pull-Ups: Performed in sets of 5 or more. Reps should take less than 1:00 to complete.
– Push-ups: Performed in sets of 5 or more. Reps should take less than 1:30 to complete.
– Sit-Ups: Reps should take less than 1:30 to complete.
– Air Squats: Reps should take less than 1:30 to complete.
– Score: Total time including rest.
Strategy
– Break up the pull-ups and push-ups from the start as these will likely be the places we will lose the most time on in the later rounds.
– Find a steady pace on the sit-ups and air squats where you’ll never need to stop or slow down.
Modifications
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Double Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
ABMAT SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
“Bike Intervals” (5 Rounds for reps)
Bike Erg Intervals
5 Rounds:
4 Minutes On
2 Minutes Off
Stimulus
– Athletes should aim to accumulate the same number of calories each interval.
– Set the damper to as high as you can while holding 80 RPM or above.
– Score: Enter calories completed each interval. Overall score will be the lowest score of any round.