CrossFit – Tue, Jan 24

23
Jan

CrossFit – Tue, Jan 24

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 71%

Set 2: 2 Reps @ 76%

Set 3: 1 Rep @ 81%

Set 4: 1 Rep @ 78%

Set 5: 1 Rep @ 83%

Set 6: 1 Rep @ 86%

*All Percentages Based of 1RM snatch)

“Snake Bite” (Time)

“Snake Bite”

21-15-9:

Squat Snatches 95/65

Chest to Bar Pull-ups

Time Cap: 10 Minutes
Stimulus

– Conditioning Category: Sprinty Threshold. Athlete should move at their fastest sustainable pace.

– Last time we completed this workout was 7.26.21. There may be a slight modification to the loading based on which age group category you fall into.

– Squat Snatches: Loading should not exceed 60% of your 1RM squat snatch. Athletes should be able to perform touch and go sets.

– C2B: Atheltes should be able to complete quick sets of 3 or more on the chest to bar.

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

Strategy

– Conditioning Category: Sprinty Threshold. Athlete should move at their fastest sustainable pace.

– Last time we completed this workout was 7.26.21. There may be a slight modification to the loading based on which age group category you fall into.

– Squat Snatches: Loading should not exceed 60% of your 1RM squat snatch. Athletes should be able to perform touch and go sets.

– C2B: Atheltes should be able to complete quick sets of 3 or more on the chest to bar.

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

Modifications

SQUAT SNATCHES

– Reduce Loading

– Power Snatches

– Overhead Squats

– Sub Single Dumbbell

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded C2B

– Chin Over Bar Pull-Ups

– Strict Pull-Ups

– Alternating Dumbbell Plank Rows

EC: “GHD + Box Jump Overs + Hand Stand Walk” (EXTRA CREDIT) (AMRAP – Rounds and Reps)

GHD + Box Jump Overs + Handstand Walk

AMRAP 10:

50 GHD Sit-ups

30 Box Jump Overs (30″/24″)

50 GHD Sit-ups

Max Handstand Walk Segments (30ft.)
Stimulus

– Once athletes complete the 50 GHDSU/30 BJO/50 GHDSU, they’ll spend the remainder of the workout accumulating as many 30ft. HSW sections as possible.

– The 30ft. section should be completed unbroken. If you kick down in the middle, you’ll need to restart that section.

– Athletes are required to step down off the box.

– Score: Total fully completed HSW segments.

Modifications

GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Squat Jumps

HANDSTAND WALK

– Reduce Segment Distance

– Remove “Unbroken Rule”

– Max Handstand Hold

– Max HS Shoulder Taps

– Max Wall Walks

– Max Double Dumbbell Overhead Carry