CrossFit – Tue, Jan 31
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Banded Pass Throughs
1:00 Banded Lat Stretch (Each Arm)
1:00 Active Spiderman
1:00 KB Calf Smash (Each Leg)
Overhead Squat (
On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%
*All Percentage based on 1RM Overhead Squat)
“2-3 Zone” (4 Rounds for reps)
AMRAP 2-2-2-3:
15/12 Calorie Row
9 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar
Rest 1 Minute Between Rounds.
Stimulus
– Conditioning Category: Sprint Intervals. Athletes will sprint through each round of rowing and burpee box jump overs, then chip away at as many TTB reps in the remaining time as possible.
– Row: Should be completed in less than 1:00.
– Burpee Box Jump Overs: Should be completed in less than 1:00. Jumping off the box is allowed. Burpees should be performed facing the box.
– Toes To Bar: Athletes should have at least 20s to chip away at as many toes to bar reps as possible in the remaining time of each round.
– Score: Enter total reps completed each interval. Overall score will be total reps completed.
Strategy
– Aim to row faster than usual but not at a pace that will impact your burpee box jump overs significantly.
– Similar to the row, we are aiming for a faster pace than usual on the box.
– Aim for manageable sets on the toes to bar. Ideally, we are completing the same number of reps on the toes to bar each round and gaining a few extra reps on the last round with the extra minute in that interval.
Modifications
15/12 CALORIE ROW
– Reduce Cals
– 1:00 Time Cap
– 15/12 Cal Bike Erg
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski
– 12/9 Cal Air Run
BURPEE BOX JUMP OVERS
– Reduce Reps
– Burpee Box Step-Overs
– Burpee To Target
– Bar Facing Burpees
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
“Handstand Push-Up + Dumbbell Step Over” (Extra credit) (AMRAP – Rounds and Reps)
AMRAP 8:
3-6-9-12-15… Handstand Push-ups
6 Dumbbell Box Step Overs (24″/20″)
Dumbbells: 50/35
Stimulus
– The HSPU can be kipping or strict. Each round you’ll add 3 reps.
– The dumbbell box step overs should be performed with 2 dumbbells. Both feet need to touch the top of the box before you step down on the other side.
– Score: Total rounds + reps
Modifications
HSPU
– Reduce Reps (2,4,6 or 1,3,5)
– Use Riser(s)
– Pike Push-Ups
– Push-Ups
DUMBBELL BOX STEP-OVERS
– Reduce Reps
– Reduce Loading
– Reduce Box Height
– Single Dumbbell
– Dumbbell Step Back Lunges