CrossFit – Tue, Feb 28

27
Feb

CrossFit – Tue, Feb 28

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)

“Pressing Complex” (Weight)

[0:00-7:00]

Build To A Heavy Strict Press

[7:00-12:00]

Build A Heavy Set of 3 Push Presses

[12:00-15:00]

Build A Heavy Set of 5 Push Jerks
Stimulus

– Athletes can move on to the next lift early, but the 7, 5, and 3 minute windows are time caps for each lift.

– Barbell should be taken from a rack.

– Score: Heaviest successful lift for each movement.

Warm-Up

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

“Grip & Trip” (Time)

“Grip & Trip”

For Time:

21 Toes to Bar, 50 Double Unders

21 Chest to Bar Pull-ups, 50 Double Unders

15 Toes to Bar, 50 Double Unders

15 Bar Muscle-ups, 50 Double Unders

9 Toes to Bar, 50 Double Unders

9 Ring Muscle-ups, 50 Double Unders

Time Cap: 18 Minutes

Stimulus

– Conditioning Category: Grindy Threshold. Athlete should aim to move at their maximal sustainable pace while grinding through this grippy chipper.

– Toes To Bar: Athletes should be able to complete each round of toes to bar in sets of 3 or more.

– Chest To Bar: Athletes should be able to complete all reps in sets of 3 or more.

– Bar &

– This workout will be a grippy one so we should plan to break early on.

– Quick 7’s, 7-6-4-4, 6-5-4-3-3, or 3’s could be some options for the 21 toes to bar and chest to bar.

– 9-6, 6-5-4, 5-4-3-3, 3’s, 2’s, or singles could be some options for the 15 toes to bar and bar muscle-ups.

– 6-3, 3’s, 2’s, or singles could be some options for the 9 toes to bar and ring muscle-ups.

– The 50 double unders may be a breeze for some athletes but it can tax the grip to go unbroken. Break the double unders once each round if you know that your gymnastics in the later rounds will be better because of it.

Ring Muscle-Ups: Athletes should be able to complete sets of 3 or more unbroken when fresh to complete reps as prescribed.

– Double Unders: Reps should take less than 1:00 each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Strategy

– This workout will be a grippy one so we should plan to break early on.

– Quick 7’s, 7-6-4-4, 6-5-4-3-3, or 3’s could be some options for the 21 toes to bar and chest to bar.

– 9-6, 6-5-4, 5-4-3-3, 3’s, 2’s, or singles could be some options for the 15 toes to bar and bar muscle-ups.

– 6-3, 3’s, 2’s, or singles could be some options for the 9 toes to bar and ring muscle-ups.

– The 50 double unders may be a breeze for some athletes but it can tax the grip to go unbroken. Break the double unders once each round if you know that your gymnastics in the later rounds will be better because of it.

Modifications

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– GHDSU

DOUBLE UNDERS

– Reduce Reps

– 75 Single Unders

– 50 Plate Hops

– 1:00 of Practice

– 1:00 Effort On Any Machine

CHEST TO BAR

– Reduce Reps

– Banded

– 10 Strict

– Regular Pull-ups

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar

– Pull-Ups

– Alternating Dumbbell Plank Rows

RING MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Ring Dips

– Chest To Bar

– Pull-Ups

– Alternating Dumbbell Plank Rows