CrossFit – Wed, Aug 30
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s KB Lat Smash (Each Side)
30s Banded Ankle Stretch (Each Side)
30s KB Calf Smash (Each Side)
30s Banded Pass Throughs
Front Squat (Set 1: 5 Front Squats @ 50%
Set 2: 4 Front Squats @ 60%
Set 3: 3 Front Squats @ 70%
Set 4: 2 Front Squat @ 75%
Set 5: 1 Front Squat @ 80%
Set 6: Max Front Squats @85%
*Rest 1-2 minutes between sets
)
Stimulus
– Barbell should come from a rack.
– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.
– The last set will be a max set.
– Score: Enter reps completed in the final set.
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
Build To 50%
Shoulder Press (Strict Press
5 Sets [Building to Heavy]:
3 Strict Press
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 80%
)
Stimulus
– Barbell should come from a rack.
– Athletes should perform 5 sets of 3 reps.
– Reps should be performed unbroken each set.
– Score: Heaviest Set of 5
Warm-Up
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To First Working Set
“Betty” (Time)
“Betty”
5 Rounds For Time:
12 Push Presses 135 / 95 lb
20 Box Jumps (24″/20″)
Time Cap: 15 Minutes
Stimulus
– Overview: Athletes will be challenged to hold onto the barbell for unbroken sets each round. From there, the work out is all about how fast you can move on the box while maintaining unbroken sets on the bar.
– Push Presses: The barbell should be taken from the floor. Loading should not exceed 65% of your 1RM push press. Reps should take 1:00 or less to complete each round.
– Box Jumps: Athletes should fully stand on the box before coming down each rep. Rebounding is not permitted. Reps should take 1:00 or less to complete each round.
– Score: Total time. If capped, add 1s for every incomplete rep.
Strategy
– Let’s aim for unbroken sets of push presses. Pause in the front rack or overhead if you need to catch your breath.
– Use the box jumps as your pacer. Move at a pace that allows you to stick to unbroken sets on the barbell.
– Focus on fast transitions throughout.
Modifications
PUSH PRESS
– Reduce Loading
– Sub Kettlebells or Dumbbells
– Sub Barbell
– Dumbbell Strict Presses
– Kipping HSPU
BOX JUMPS
– Reduce Box Height
– Reduce Reps
– Box Step-Ups
– 1.5 x Squat Jumps
– Reverse Lunges