CrossFit – Wed, Apr 12

11
Apr

CrossFit – Wed, Apr 12

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

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.