CrossFit – Tue, Jul 25
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child’s Pose On Box
Front Squat (Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 2 Front Squats @ 70%
Set 4: 1 Front Squat @ 75%
Set 5: Max Front Squats @ 80%
Rest 1-2 minutes between sets)
Stimulus
– Barbell should come from a rack.
– Reps must be completed unbroken. Athletes can pause in the front rack standing tall between reps if needed.
– The last set should be a max set.
– Score: Reps completed during max set.
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 50%
Push Press (
Build To A Heavy Set of 20
)
Stimulus
– Barbell should be taken from a rack.
– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.
– A re-dip under the bar is not permitted.
– We recommend no more than 2 attempts at your heavy set of 20.
– Score: Load
Warm-Up
With An Empty Bar…
10 Push Presses
With A Light Weight…
8 Push Presses
Keep making jumps in weight (if needed) until you are ready to attempt your heavy 20.
“Fast Break” (Time)
10 Rounds For Time:
15/12 Calorie Row
15 Wallballs 20 / 14 lb to 10/9ft.
Rest 1:00 Between Rounds.
Stimulus
– Overview: This is a repeat workout from 6/20/22. Athletes should push the pace each round knowing there is a minute of rest between each round.
– Row: Should be completed in 1:00 or less.
– Wallballs: Should be completed in 1:00 or less.
– Score: Total time including rest.
Strategy
– Let’s make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.
– We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let’s row a little slower. If wallballs are your jam, let’s push ourselves on the row a bit.
– During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.