CrossFit – Tue, Jun 27

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s KB Lat Smash (Each Side)

30s Banded Ankle Stretch (Each Side)

30s KB Calf Smash (Each Side)

30s Banded Pass Throughs

Power Clean (Set 1: 8 Power Cleans @ 64%
Set 2: 6 Power Cleans @ 73%
Set 3: 4 Power Cleans @ 82%
Set 4: 8 Power Cleans @ 67%
Set 5: 6 Power Cleans @ 76%
Set 6: 4 Power Cleans @ 85%
*Rest 1-2 Minutes between sets)

Stimulus

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Weights will climb, come down, then climb back up.

– Score: Enter weights used for all 6 sets.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

8 Power Cleans

With A Moderate Weight:

6 Power Cleans

…Make more jumps if needed hitting 3-4 reps at a time until you reach 64%.

“Back in the Saddle” (Time)

3 Rounds For Time [30 Minute Time Cap]:

800 Meter Run

50 Dumbbell Snatches 50 / 35 lb

30/24 Calorie AAB

Rest 3 Minutes Between Rounds.
Stimulus

– Overview: Athletes will push the pace each round in this 3 round triplet. The 3 minutes of rest between rounds will allow athletes to recover enough to keep hammering their pace in hopes of finishing each round a little faster than the last.

– Run: Should be completed in 4:00 or less.

– Dumbbell Snatch: 1 dumbbell should be used and athletes will alternate arms after every rep. Reps should be completed in 1:30 or less.

– Echo Bike: Should be completed in 2:30 or less.

– Score: Total time including rest.

Modifications

800 METER RUN

– Reduce Distance

– 4:00 Cap

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Run

DUMBBELL SNATCHES

– Reduce Loading

– 1:30 Cap

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

30/24 CALORIE ECHO BIKE

– Reduce Cals

– 2:30 Cap

– 30/24 Cal Assault Bike

– 38/30 Cal Bike Erg or Row

– 30/24 Cal Ski

– 20 Shuttle Runs (25ft. Out + 25ft. Back)