CrossFit – Tue, Jun 6

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

Power Snatch (Set 1: 8 Power Snatches @ 58%
Set 2: 6 Power Snatches @ 67%
Set 3: 4 Power Snatches @ 76%
Set 4: 8 Power Snatches @ 61%
Set 5: 6 Power Snatches @ 70%
Set 6: 4 Power Snatches @ 79%
Set 7: 8 Power Snatches @ 64%
Set 8: 6 Power Snatches @ 73%)

Set 9: 4 Power Snatches @ 82%

*Rest 1-2 Minutes between sets.

Stimulus

– Sets should be performed touch and go.

– Weights will climb up, come down, climb back up, come back down, then climb up one more time.

– Score: notate 9th set of 4 @ 82% and log the rest of your sets in notes.

Warm-Up

With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

With A Light Weight…

5 Power Snatches

With A Moderate Weight…

3 Power Snatches

Keep making weight jumps if needed until you reach 58%.

“Turkey Club” (Time)

“Turkey Club”

5 Rounds:

10 Power Snatches 115/85lb

10 Bar-Facing Burpees

800 Meter Run

5 Rounds:

10 Toes to Bar

10 Bar-Facing Burpees

Time Cap: 20 Minutes
Stimulus

– Overview: Athletes will complete 5 rounds of power snatches & bar-facing burpees, followed immediately by an 800m run. When athletes are finished with the run, they will then complete 5 rounds of toes to bar & bar-facing burpees. Athletes should aim to move through this workout at their threshold pace.

– Power Snatches: Less than 1:00 to complete each round.

– Bar-Facing Burpees: Less than 1:00 to complete each round. A 2 foot take off is not required but athletes should JUMP over the bar.

– Run: Less than 5:00 to complete.

Strategy

– In the first part of this workout, let’s push for big sets on the barbell (1-2 sets). We can use the burpees as a pacer.

– In the last part of the workout, let’s push for big sets of toes to bar (1-2 sets). We can, again, use the burpees as a pacer.

– The middle 800m pace should be something that is going to allow you to come in and attack the toes to bar.

“Sprint Conditioning” (4 Rounds for time)

[3 SETS]

4 Rounds:

200 Meter Sprint

1 Minute Rest

Rest 3 Minutes Between Sets.
Stimulus

– This workout is a total of 2,400m of running.

– In between 200m sprints, athletes will rest 1 minute. After every 4 sprints, athletes will rest 3 minutes (not 4 minutes).

– Score: Enter how long it takes to complete each set including rest minutes.