CrossFit – Tue, Aug 22
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Hamstring Stretch (Each Leg)
30s Push-Up To Down Dog
1:00 Active Spiderman
1:00 Active Twisted Cross
“Bench and Carry” (Time)
5 Sets For Total Time:
300ft. Farmers Carry 70 / 50 lb’s
10 Bench Press @ 70%
Rest 1 Minute Between Sets.
Stimulus
– Barbell should be taken from a rack.
– Reps do not need to 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 use the same weight across all 5 sets for both movements.
– Perform the farmers carry with a pair of dumbbells.
– Score: Enter weights used for each set.
Warm-Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Light Bench Presses
25ft Light Farmers Carry
*Build to 70% hit 3-4 reps each time you make a weight jump. In between each weight jump, practice a 10-20ft. farmers carry while loading up to workout weight.
Modifications
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– 1:00 Dumbbell Suitcase Hold
– 8 Shuttle Runs (25ft Out + 25ft Back)
BENCH PRESS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Floor Press
“Secret Formula” (4 Rounds for reps)
4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans 135 / 95 lb
Rest 4 Minutes Between Rounds.
Stimulus
– Overview: In this interval workout, athletes will be challenged to push the pace to gain as much time on the barbell as possible.
– Burpees Over Rower: A two foot take off is not required but athletes should jump over the rower. Reps should take 1:30 or less.
– Row: The 500/400m should take 2:00 or less.
– Power Cleans: Loading should not exceed 60% of your 1RM power clean. Athletes should have at least 30s on the barbell.
– Score: Enter power clean reps completed each round.
Strategy
– Let’s complete our burpees at a slightly more aggressive pace than we feel typically feel “comfortable” with. We want to maximize our time on the barbell so making quick work of the burpees will be key.
– Use the first 30s (~100m) to recover from the burpees then aim to pick things up a bit.
– Quick singles or smaller sets on the barbell will be the quickest way to get the hands on the bar. If time is running out, aim to hit one bigger set.
Modifications
BURPEES OVER ROWER
– Reduce Reps
– Burpees + Step-Over Rower
– Bar Lateral Burpees
– Burpee To Target
– Burpees
– 20/16 Cal Bike Erg
– 16/13 Cal Assault or Echo Bike
500/400 METER ROW
– Reduce Distance
– 400/350m Ski
– 1,000/800m Bike
– 400m Run
– 300m Air Run
POWER CLEANS
– Reduce Loading
– Reduce Reps
– Hang Power Cleans
– Dumbbells Power Cleans
– Kettlebell Hang Power Cleans