CrossFit – Wed, Apr 19
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s PVC Pass Throughs
30s PVC Around The Worlds (Right)
30s PVC Around The Worlds (Left)
1:00 Frog Stretch
1:00 Boot Strappers
Push Jerk (Push Jerk
10 Sets:
2 Push Jerks @ 82% 90KG
and Build
Rest 1 Minute Between Sets.
)
Stimulus
– Ideally, athletes should use the same weight across.
– Barbell should be taken from a rack.
– Both reps should be completed before re-racking the bar or dropping it. Athletes can pause in the front rack position between reps if needed.
– Score: Enter weights used for each set. Overall score will be the lightest weight recorded to incentivize athletes to use the same weight across.
Warm-Up
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
2 Push Jerks @ Light Weight
2 Push Jerks @ Moderate Weight
…Keep climbing to 82% if needed.
“Gainesville” (Time)
“Gainesville”
For Time (15 Minute Cap):
600 Meter Run
3 Rounds of “Cindy”
15 Push Jerks 185/135lb
3 Rounds of “Cindy”
600 Meter Run
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Stimulus
– Feel: Athletes should feel they are able to push the runs and rounds of “Cindy” but will feel challenged by the heavy push jerks in the middle.
– Run: Each run should take less than 4:00.
– “Cindy”: Each round of “Cindy” should take less than 1:00.
– Push Jerks: The loading on the barbell should not exceed 70% of your 1RM push jerk. The barbell should be taken from the floor. Reps should take less than 2:00 to complete.
– Score: Total time it takes to complete the workout. If capped, add 1s for each incomplete rep. Every 100m = 1 Rep.
Strategy
– Let’s try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of “Cindy.”
– Let’s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of “Cindy.”
– The push jerks are going to feel like a bit of a grind. Let’s see if we can grind these out in 3 sets or less.
– The push-ups on the second 3 rounds of “Cindy” are going to feel slightly more challenging. Taking a quick break or 2 may be needed while the arms are feeling fatigued from the push jerks.
– There is nothing left after the second run so let’s push right through to the finish.
Modifications
600 METER RUN
– Reduce Distance
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
PULL-UPS
– Reduce Reps
– Strict Pull-Ups
– Banded Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells
“Wall Ball Conditioning” Extra Credit (Time)
Wallball Conditioning
3 Rounds For Time:
400 Meter Ski Erg
50-40-30 Wallballs* 9 / 6 kg to 10/9ft.
*Every Break: 200 Meter Ski Erg
Stimulus
– The 400m ski should take less than 2:00 each round.
– The goal in this workout is to complete the wallballs in as little sets as possible. Every time there is a break, you’ll need to ski 200m before getting back to work on the ball.
– There is no 200m ski if you do not break up the wallballs.
– Athletes should be able to complete big sets on the ball. If needed, reduce the reps or the loading of the ball.
– Score: Total time it takes to complete the workout including any penalty skis.