CrossFit – Tue, Oct 10

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Back Squat (
On the 3:00 x 5 Sets:
3 Back Squats

*Use Same Weight Across
)

Stimulus

– Barbell should come from a rack.

– All sets should be performed at 80-85% or your 1RM back squat or slightly heavier than last week’s 5 sets of 5.

– Score: Enter weight used across all sets.

Warm-Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

Build To Working Weight

Bench Press (
Set 1: 3 Bench Press @ 80%
Set 2: 3 Bench Press @ 80%
Set 3: 3 Bench Press @ 80%
Set 4: 3 Bench Press @ 80%
Set 5: 1 Bench Press @ 85%

Rest 1-2 Minutes between sets
)

Stimulus

“Meep Meep” (Time)

2 Rounds For Time:

400 Meter Run

20 Toes to Bar

100 Double Unders

Time Cap: 12 Minutes
Stimulus

– Overview: Athletes should try and push the pace in this 2 round workout. Let’s see if we can go unbroken each round on either the toes to bar or the double unders.

– Run: Each run should be completed in 2:30 or less.

– Toes To Bar: Should be completed in 1:30 or less.

– Double Unders: Should be completed in 2:00 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.

Modifications

400 METER RUN

– Reduce Distance

– 2:30 Time Cap

– 350m Air Run

– 500/400m Row

– 1,000/800m Bike

– 400/350m Ski

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DOUBLE UNDERS

– Reduce Reps

– 2:00 Time Cap

– 150 Single Unders

– 100 Plate Hops

– 2:00 Effort On Any Machine