CrossFit – Tue, Aug 1
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
Snatch (Squat Snatch
Set 1: 12 Snatches @ 45%
Set 2: 10 Snatches @ 55%
Set 3: 8 Snatches @ 64%
Set 4: 12 Snatches @ 48%
Set 5: 10 Snatches @ 58%
Set 6: 8 S Snatches @ 67% )
Stimulus
– Touch and go reps as long as you can, then singles to finish is permitted if needed.
– Athletes should perform all reps as squat snatches.
– Score: Enter weights used each set.
Warm-Up
10 Empty Barbell Snatch Grip Deadlifts
8 Empty Barbell Overhead Squats
6 Empty Barbell Hang Power Snatches
4 Empty Barbell Hang Squat Snatches
2 Squat Snatches
*Build to 45%
Bench Press (Set 1: 10 Bench Press @ 45%
Set 2: 10 Bench Press @ 50%
Set 3: 5 Bench Press @ 55%
Set 4: 5 Bench Press @ 60%
Set 5: Heavy Set of 20 (~60% of 1RM)
*Rest 1-2 min between sets)
Stimulus
– Barbell should be taken from a rack.
– Reps should be performed unbroken each set.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– Athletes should aim for 60% of their 1RM bench (or slightly higher) for their 20 rep.
– We recommend no more than 1 attempt at your heavy set of 20.
– Score: Enter your 20 rep bench only.
Warm-Up
10 Push-Ups
10 Empty Barbell Bench Press
“Even Keeled” (Time)
5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell Snatches 50 / 35 lb
Rest 1 Minute Between Rounds
Time Cap: 27 Minutes
Stimulus
– Overview: Athletes should push the pace in this 5 round workout with there being built in rest between rounds. Let’s see if we can step outside our comfort zone a bit today and move a little faster than what we are typically comfortable with.
– Toes To Bar: Should take 45s or less to complete each round.
– Run: Should take 2:15 or less to complete each round.
– Dumbbell Snatches: Perform reps with 1 dumbbell. Alternate arms every rep. Reps should take 1:00 or less to complete each round.
– Score: Total time including rest.
Strategy
– Let’s try to push for bigger sets of toes to bar since we’ll be coming off a 1 minute rest each round. See if you can complete all 12 reps in 1-2 sets.
– We can afford to push the run today since we will be able to catch our breath a bit on the snatches.
– Let’s aim for unbroken dumbbells snatches each round.
– In this 5 round workout, let’s see if we can hold the same pace each round or aim to ramp up speed each round.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
DUMBBELL SNATCH
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches