Lowry CrossFit – CrossFit
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1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child’s Pose On Box
Clean and Jerk
Build to Heavy Single For The Day
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
With A Light Weight:
1 Power Cleans + 1 Squat Clean + 1 Split Jerk
With A Moderate Weight:
1 Clean & Jerk
…Keep making weight jumps until you reach your heavy single for the day.
Deadlifts 102.5 / 70 kg
Dumbbell Hang Power Cleans 22.5 / 15 kg’s
Strict Handstand Push-ups
Time Cap: 20 Minutes
– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through these movements.
– Deadlifts: Loading should not exceed 65% of you 1RM deadlift.
– Dumbbell Hang Power Cleans: Should be performed with 2 dumbbells and can be swung in between the legs or outside legs.
– Strict HSPU: Athletes should be able to complete 7 or more reps unbroken when fresh in order to complete reps as prescribed.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s plan our strategy around the strict handstand push-ups.
– If we are confident we can complete the HSPU unbroken, we can be more aggressive on the barbell and dumbbells. Maybe shooting for unbroken sets or 1 break on the earlier rounds.
– If we know we’ll need to break up the HSPU a bit, we should be a bit more conservative on the barbell and dumbbells. Maybe going for 2-3 sets on the earlier rounds and 1 break on the later rounds.
– Let’s really try to make our transitions smooth and consistent.
5 Dumbbell Hang Power Cleans
5 Strict HSPU
– Reduce Loading
– Sub Dumbbells
DUMBBELL HANG POWER CLEANS
– Reduce Loading
– Sub Barbell
– Sub Kettlebells
– Use Riser
– Sub Dumbbell Strict Presses
– Sub Pike Push-Ups
– Sub Push-Ups