CrossFit – Wed, Apr 12
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
Bench Press (Bench Press
6 Sets:
8 Bench Press @ 75%
Rest 1-2 Minutes Between Sets.
)
Stimulus
– Barbell should be taken from a rack.
– Athletes are responsible for changing out their weights between sets.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep.
– Score: Enter weights used for each set. Overall score will be your lowest weight recorded to incentivize athletes to stick to the given percentage.
Warm-Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 3-4 to 75%.
“Cinderella” (AMRAP – Rounds and Reps)
“Cinderella”
AMRAP 15:
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs 20/14to 10/9ft.
Stimulus
– Feel: This workout should feel cyclical. Athletes should be able to stay moving for the entire 15 minutes without getting stuck at any one station.
– HSPU: Reps can be performed with or without a kip. Reps should take less than 20s to complete each round.
– Toes To Bar: Reps should be completed in less than 40s.
– Wallballs: Reps should be completed in less than 1:00.
– Score: Total rounds + reps
Strategy
– Aim for 1-2 sets on every movement.
– Whatever your break up strategy is in round 1, we want to make sure it’s something that is sustainable throughout the entire 15 minutes.
– Focus on fast transitions here as there will be lots of these over the course of the workout.
Modifications
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Pike Push-Ups
– Burpees
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Weighted Sit-Ups
– Sit-Ups
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Air Squats
“Grunt Work” Extra Credit (Time)
Grunt Work
For Time:
40 Box Jump Overs (30″/24″)
20 D-Ball To Shoulder 68 / 45 kg
10 D-Ball Carry Lengths (25ft.)
Stimulus
– The box jump overs should take less than 2:30 to complete. Athletes do not need to stand fully on top of the box. Rebounding is NOT permitted.
– The d-ball should go to the shoulder but not go over the shoulder. Knees and hips should be fully extended at the top before dropping the ball.
– The d-ball should be carried “bear hug style” across the torso. Both feet should cross the 25ft. line at each turn around.
– Score: Total time it takes to complete the workout.