CrossFit – Tue, Feb 7

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s KB Lat Smash (Each Side)

30s Banded Ankle Stretch (Each Side)

30s KB Calf Smash (Each Side)

30s Banded Pass Throughs

Chest-To-Bar Pull-ups (
Max Unbroken Chest to Bar Pull-ups
)

– Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.

– Score: Total Reps

Modifications

– Pull-Ups

– Banded Chest To Bar

– Ring Rows With Feet Elevated

– Barbell Bent Over Rows

Deadlift (Build to a heavy single)

– Athletes should build to something heavy for the day. This does not necessarily mean that you need to go for a PR.

– Score: Enter heaviest successful lift.

Warm-Up

With An Empty Barbell…

10 Good Mornings

10 Back Rack Reverse Lunges

10 Stiff Legged Deadlifts

Then…

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 1-2 reps until you are ready to attempt your heavy single.

“Individual Quarterfinals 21.1” (Time)

3 Rounds:

10 Strict Handstand Push-ups

10 Dumbbell Hang Power Cleans

50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 Kipping Handstand Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders

Dumbbells: 50/35lb

Time Cap: 10 Minutes

Stimulus

– This workout was completed on 4.9.21 for individual quarterfinal athletes only.

– Conditioning Category: Sprint. Athletes will move as quickly as possible through each part of this workout.

– Strict HSPU: Should take less than :45s each round.

– DB Movements: Complete both movements with 2 dumbbells. Reps should be able to be completed in 1-2 sets in less than :45s.

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

– Kipping HSPU: Should take less than :45s each round.

– Total time it takes to complete the workout (including rest). If capped, add 1s for every missed rep
Strategy

– The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.

– We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.

– Recover on the double unders. Stay relaxed in the grip and breathe.

– There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.

– We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.