CrossFit – Tue, Jan 17
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Lat Stretch (Each Side)
30s Banded Ankle Stretch (Each Side)
30s Calf Stretch On Post (Each Side)
30s Banded Pass Throughs
Shoulder Press (Strict Press
On the 2:30 x 6 Sets:
2-3 Strict Press (78-88%)
*Percentage Based Off 1RM Strict Press
)
Stimulus
– Barbell should come from a rack.
– Athletes should stick to given percentage range as we will build off this in the coming weeks.
– Score: Enter all 6 weights used.
Prep
20s Belly To Wall Handstand Hold
20s Barbell Elbow Rotations
20s Barbell Overhead Hold
20s Strict Presses
Then….
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 to 78%
“Walk the Line” (5 Rounds for time)
5 Rounds For Time:
9 Chest to Bar Pull-ups
30ft. Dumbbell Walking Lunge
60 Double Unders
30ft. Dumbbell Walking Lunge
Dumbbells: 50/35lb
Time Cap: 18 Minutes
Stimulus
– Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.
– Chest To Bar: Should be completed in less than 1:00.
– Lunges: Athletes should mark a 30ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 30ft. should take less than 30s to complete.
– Double Unders: Should be completed in less than 1:30.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 30ft. section = 1 rep.
Strategy
– Aim for 1-2 sets on the pull-ups.
– Aim for unbroken lunge efforts for as long as possible. If needed, 1 quick break is okay as long as it is under 10s just to shake out the arms.
– If we need to break somewhere, let’s break on the double unders. These breaks tend to be less than 7 seconds and are easy to hold yourself accountable on vs. on the pull-up bar or dumbbells.
– Quick transitions here will be key.
Modifications
CHEST TO BAR
– Reduce Reps
– Banded
– Chin Over Bar Pull-Ups
– Strict Pull-Ups
– Alternating Dumbbell Plank Rows
DUMBBELL LUNGES
– Reduce Loading
– Sub Kettlebells
– Barbell Front Rack Walking Lunge
– 8 Lunges In Place
DOUBLE UNDERS
– Reduce Reps
– 1:30 Time Cap
– 90 Single Unders
– 1:00 Effort On Any Machine
“Echo Bike + Box Jump Over” (Time)
30-20-10 [10 Minute Cap]:
Echo Bike Calories
Box Jump Overs (All The Way)
Box: (24″/20″)
Stimulus
– Alternate back and forth between the bike and the box jump overs.
– “All the way over” means that athletes should clear the box completely. No part of the body should make contact with the box.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Prep
30s Easy Bike
3 Regular Box Jump Overs
20s Moderate Bike
3 Box Jump All The Way Overs
10s Fast Bike
Modifications
30-20-10 CAL ECHO BIKE
– Reduce Cals
– 30-20-10 Cal Assault Bike
– 40-30-20 Cal Bike Erg or Row
– 30-20-10 Cal Ski
– 30-20-10 Shuttle Runs (30ft. = 1)
– 30-20-10 Cal Air Run
– 400-300-200m Run
BOX JUMP OVERS (ALL THE WAY)
– Reduce Reps
– Reduce Box Height
– Regular Box Jump Overs (30″/24″)
– Broad Jumps