CrossFit – Tue, May 23

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

Clean and Jerk (For Time:
10 Clean & Jerks @ 55%

8 Clean & Jerks @ 63%

6 Clean & Jerks @ 72%

4 Clean & Jerks @ 80%

2 Clean & Jerks @ 88%
)

Stimulus

– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.

– Reps do not need to be performed touch and go.The barbell may be dropped between reps.

– Use 1 barbell and swap out the weights. Clips/collars should be used for every lift.

– Score: Total time it takes to complete the workout.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you reach 55%

“Thruster” (Weight)

Build To A Heavy Set of 20
Stimulus

– Barbell can come from the floor.

– Athletes can pause overhead or in the front rack if needed.

– Athletes should aim to hit around 50-60% of their 1RM thruster.

– We suggest taking no more than 2 attempts at your heavy 20. Rest 3-5 minutes between attempts.

– Score: Load

“Deficit HSPU’s” (AMRAP – Reps)

On the Minute x 10:

5-5-4-4-3-3-2-2-1-1
Stimulus

– Stack up plates to create more of a deficit each round. Using the same deficit for multiple rounds is permitted. Sets should be completed unbroken.

– Since we don’t have inches as a scoring unit, 1 rep = 1 inch. If you complete your 3 HSPU at 6 inches, your score is 6 reps.

– If you cannot complete reps with any deficit, your score will be scaled and you’ll enter in your riser height. For example, if you need a 2 inch riser, your score will be scaled and you’ll enter in 2 in the score bar.

Modifications

– Use Riser

– Z press with dumbbells

“Here and There” (Time)

“Here and There”

For Time:

800-600-400 Meter Run

40-30-20 Deadlifts 135/95lb

20-15-10 Handstand Push-ups
Stimulus

– Overview: Athletes should move through this workout at their threshold pace. The weight is lighter on the barbell today with the reps being on the higher side.

– Run: The 800m run should take about 4:00, the 600m should take about 3:00, and the 400m should take about 2:00.

– Deadlifts: Loading should not exceed 45% of your 1RM deadlift.

– Handstand Push-Ups: These can be performed with or without a kip. Reps should take no longer than 1:30 in any round.

– Score: Total time

Modifications

800-600-400 METER RUN

– Reduce Distance

– 800-600-400m Ski

– 2000-1500-1000m Bike (Any Bike)

– 1000-750-500m Row

– 32-24-16 Shuttle Runs (25ft. Out + 25ft. Back)

DEADLIFTS

– Reduce Reps/Loading

– Sub Dumbbells

– Sub Kettlebells

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Push-Ups