CrossFit – Tue, Mar 14
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Lat Stretch (Each Side)
30s Banded Ankle Stretch (Each Side)
30s Calf Stretch On Post (Each Side)
30s Banded Pass Throughs
“Clean Complex” (Weight)
On the Minute x 10 Sets:
1 Power Clean
1 Hang Squat Clean
Stimulus
– Athletes should aim to use the same weight across.
– Both reps should be completed before putting the bar down.
– Somewhere between 65-75% of your 1RM clean is a great place to be. (81KG – 94KG
– Score: Enter weights used for each set incase you needed to go up or down in weight on any set.
Warm-Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Front Squats
5 Hang Squat Cleans
With A Light Weight:
1 Power Clean + 1 Hang Squat Clean
With A Moderate Weight:
1 Power Clean + 1 Hang Squat Clean
…Make more jumps if needed until you reach your working weight.
“Lead Foot” (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Stimulus
– Conditioning Category: Threshold. Athletes should move through each interval at their maximum sustainable pace.
– 1st Interval: Athletes should try to get as close to finishing one round as possible.
– 2nd Interval: Athletes should try to get Into the second round.
– 3rd Interval: Athletes should come close to finishing two rounds.
– Score: Enter rounds + reps completed each round.
Strategy
GENERAL
– Short work time with a long rest means we should push the pace each round.
– Have a plan on how we are breaking up the pull-ups and toes to bar
– Too slow burpees can zap reps from our scores. Find discomfort and lean into it.
ROW
– We are pushing the pace here, but smooth strong strokes will keep our breathing under control heading into the burpees.
– Flat feet in the straps and an engaged grip will give us a bit more power in our strokes.
PULL-UPS & TOES TO BAR
– We will be fatigued when we get here, so planned breaks ahead of time will get us through these sets quicker than simply going to failure.