CrossFit – Wed, Aug 2
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child’s Pose On Box
Split Jerk (
5 Sets [Building To Heavy]:
2 Split Jerks
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 83%
)
Stimulus
– Barbell should be taken from a rack.
– Both reps should be completed before re-racking the bar.
– Barbell can be dropped after both reps have been completed if you do not want to re-rack.
– Score: Enter heaviest set of 2.
Warm-Up
With An Empty Barbell…
5 Strict Presses
5 Push Presses
5 Split Jerks
With A Light Weight…
2 Split Jerks
With A Moderate Weight…
2 Split Jerks
Build to 83%
Clean and Jerk (Set 1: 6 Clean and Jerks @ 61%
Set 2: 4 Clean and Jerks @ 70%
Set 3: 2 Clean and Jerks @ 79%
Set 4: 6 Clean and Jerks @ 64%
Set 5: 4 Clean and Jerks @ 73%
Set 6: 2 Clean and Jerks @ 82%
Set 7: 6 Clean and Jerks @ 67%
Set 8: 4 C&J @ 76%)
Set 9: 2 Clean and Jerk @ 85%
Rest 1-2 Minutes between sets
Stimulus
– Clean reps can be performed as power cleans or squat cleans. Jerk reps can be performed as push jerks or split jerks.
– Reps can be performed touch and go or as singles.
– Use 1 barbell and swap out the weights. Clips/collars should be used for every lift.
– Score: Loading of set 9.
“Goof Ball” (AMRAP – Rounds and Reps)
AMRAP 15:
30 Wallballs 20 / 14 lb to 10/9ft.
20/15 Calorie Row
10 Power Cleans 135 / 95 lb
Stimulus
– Overview: Athletes will grind through this 15 minute AMRAP at their threshold pace. Athletes should challenge themselves to keep their breaks short and fight to keep making forward progress. 3 rounds or more is the goal.
– Wallballs: Reps should be completed in 1:30 or less.
– Row: Should be completed in 1:30 or less.
– Power Cleans: Should be completed in 1:00 or less. Loading should not exceed 60% of your 1RM power clean.
– Score: Rounds + Reps
Strategy
– Let’s shoot for big sets of wallballs today. Unbroken, 2 sets (18-12), 3 sets (12-10-8) or 4 sets (8-8-7-7) are some possible break up strategies. Choose the option that will allow for the quickest breaks.
– Settle into a moderate pace on the rower. We will always be making forward progress here so even if we are a bit on the slower side, we will still be moving forward.
– Our strategy on the barbell will depend on what our break up strategy is on the ball. If we are aiming for 1-2 sets on the ball, let’s go for singles on the barbell. If we are doing 3 sets or more we can still opt for singles but we can also consider going touch and go for a few or all of these reps.
Modifications
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 45 Air Squats
20/15 CALORIE ROW
– Reduce Cals
– 1:30 Time Cap
– 20/15 Cal Bike Erg
– 15/12 Cal Assault or Echo Bike
– 15/12 Cal Ski
– 12 Shuttle Runs (25ft. Out + 25ft. Back)
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells