CrossFit – Tue, Jan 17

16
Jan

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