CrossFit – Tue, Oct 31
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
Deadlift (A) 4×3 Deadstop Deadlifts @ 70%
B) 4×3 Deadlifts @ 75%
Rest 1-2 Minutes Between All Sets.
)
– Athletes will complete all sets of part A before moving on to part B.
– For part A, the bar will stop on the ground but the hands should remain on the bar throughout. All sets should be performed at the same weight across.
– For part B, reps should be completed touch and go for each set. All sets should be performed at the same weight across.
– Score: Enter weight used for part a in the first score bar. Enter weight used for part B in the second score bar.
Warm-Up
10 Empty Barbell Deadlifts
5 Light Deadstop Deadlifts
5 Light Deadlifts
3 Moderate Deadstop Deadlifts
3 Moderate Deadlifts
Build To 70%
Shoulder Press (Strict Press
On the 2:00 x 5 Sets:
2 Strict Press
*Use Same Weight Across
)
Stimulus
– Barbell should come from a rack.
– Reps should be performed unbroken each set.
– Athletes should aim to perform all sets at 85-90% of their 1RM () or something slightly heavier than last week’s 5×3.
– Score: Weight Used Across
Warm-Up
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To Your Working Weight
“Rabbit’s Foot” (Time)
5 Rounds For Time:
200 Meter Run
21-18-15-12-9 Toes to Bar
200 Meter Run
21-18-15-12-9 Deadlifts 185 / 135 lb
Time Cap: 30 Minutes
Stimulus
– Overview: Athletes will be challenged to push for big sets of toes to bar and deadlifts in this descending ladder workout. No more than 3 quick sets on any round of toes to bar or deadlifts should be needed here.
– Run: Each 200m run should be completed in 1:15 or less.
– Toes To Bar: Completed in 3 sets or less each round.
– Deadlifts: Completed in 3 sets or less each round.
– Score: Total Time
Strategy
– Athletes should plan to use the 200m runs as recovery in this workout.
– Let’s try to push for big sets on the barbell and the toes to bar.
– We can lean into our strengths in this workout when deciding where, when, and if breaks are needed. If you are stronger on the barbell, go for 1-2 sets there and go for 3 quick sets on the toes to bar. If you are better at toes to bar, let’s hold on for 1-2 sets there and go for 3 sets on the barbell.
– Try to make your breaks quick here and aim for smooth transitions from the 200m runs to the indoor movements.
Modifications
200 METER RUN
– Reduce Distance
– 1:15 Time Cap
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift