CrossFit – Tue, Jan 3

Lowry CrossFit – CrossFit

Bulletin Board

Hello gang- I’ve decided to switchgears and change our programming back to CompTrain. CompTrain has changed up their programming since we were last on it.Questions, please feel free to reach out to me.

1: Deadlift (Deadlift
On the 3:00 x 4 Sets:
1 Rep @ 88% of 1RM

*Percentage Based Off 1RM Deadlift
)

“DomiNATE” (AMRAP – Rounds and Reps)

“DomiNATE”

AMRAP 20:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Dumbbell Clean & Jerks 70 / 50 lb
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through these movements.

– Ring Muscle-Ups: Completed in less than 1:00.

– HSPU: Can be kipping or strict. Completed in less than 1:00.

– Dumbbell C&J: Completed in less than 1:00. Athletes should use 1 dumbbell and alternate arms every rep.

Score: Total rounds + reps.

WARM UP:

3 Strict Pull-Ups

3 Ring Dips

3 Kip Swings

1-2 RMU

10s HS Hold

2 HSPU Negatives

3 HSPU

4 Light Dumbbell C&J

4 Workout Weight Dumbbell Clean and Jerk

MODIFICATIONS:

RING MUSCLE-UPS

– Reduce Reps

– Strict Banded RMU

– JumpingRMU

– Bar Muscle-Ups

– Chest To Bar

– Pull-Ups

HSPU

– Reduce Reps

– Use Riser

– Double Dumbbell Push Presses

– Push-Ups

– Burpees

DUMBBELL CLEAN and JERKS

– Reduce Reps

– Reduce Loading

– Sub Barbell

Metcon (Calories)

Air Assault Bike

For Total Completed Calories:

Minute 1: 3/2 CalorieAAB

Minute 2: 6/4CalorieAAB

Minute 3: 9/6 CalorieAAB

Minute 4: 12/8 CalorieAAB

Minute 5: 15/10 CalorieAAB

Minute 6: 18/12 CalorieAAB

….

Add 3/2 Calories Each Round Until Failure
– Each minute athletes will add 3/2 calories.

– After the calories are completed, athletes will rest until the next minute begins.

– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.

MODIFICATIONS:

Same for Row or Bike Erg