CrossFit – Tue, Feb 14
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
Mobility
1:00 Banded Hip Flexor Stretch (Each Leg)
1:00 Front Rack Stretch
1:00 Banded Lat Stretch (Each Arm)
1:00 Squat Hold
Snatch (Squat Snatch
On the 1:30 x 10 Sets:
3-3-3-2-2-2-1-1-1-1
*Start Around 65% and Build
)
Stimulus
– Athletes can drop the bar between reps for the 3’s and 2’s.
– Aim to build in weight over the 10 sets. We’ll build toward a heavy weight here by the last set but we are not necessarily looking to hit a PR.
– Repeating the same weight for multiple sets is totally okay.
– Score: Enter weights used for each set.
Warm-Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Hang Power Snatches
5 Hang Squat Snatches
Load up to 65% hitting 1 squat snatch each time you need to make a jump in weight.
“Hang Gliding” (AMRAP – Rounds and Reps)
AMRAP 20:
4 Dumbbell Hang Power Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: 50/35lb
Stimulus
– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.
– Dumbbell Hang Snatches: Perform 4 reps on one arm before switching to the other arm and completing 4 reps. Reps should be completed in 30 seconds or less.
– Toes To Bar: Reps should be completed in 45 seconds or less.
– Double Unders: Reps should be completed in 45 seconds or less.
– Score: Total Rounds + Reps.
Strategy
– In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.
– Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.
– Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.
– See if you can go unbroken on the double unders.
– With lots of transitions, let’s be intentional about moving from movement to movement.
Modifications
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Barbell
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 36 Single Unders
– 45s Time Cap
– 45s Effort On Any Machine
“Power Play” (AMRAP – Reps)
5 Sets:
1:00 Max Power Snatches 75/55lb
1:00 Max Bar-Facing Burpees
Rest 2:00 Between Sets.
Stimulus
– Athletes will be required to jump over the bar. A two foot take off is not required but both feet must leave the ground.
– Score: Enter total power snatch + bar-facing burpee reps completed each set. Your overall score will be the lowest number of reps completed in any round.