CrossFit – Tue, Jan 24
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
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