CrossFit – Wed, Feb 1
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Active Samson
1:00 Front Rack Stretch On Box
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Pigeon Pose On Box (Each Leg)
Clean and Jerk (
On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 83%
Set 4: 1 Rep @ 81%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 88%
*All Percentages based off 1RM Clean and Jerk Athletes can push or split jerk)
Stimulus
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter weights used for each set.
Prep
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
2 Squat Clean & Jerks
With A Moderate Weight:
1 Squat Clean & Jerk
…Make more jumps if needed until you reach your starting weight.
Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
To learn more about Lyla click here
Stimulus
– Conditioning Category: Grind. Athletes will grind through reps on the rings and the bar.
– Ring Muscle-Ups: Every round should be able to be completed in 1-3 sets.
– Clean & Jerks: Loading should not exceed 75% of your 1RM clean and jerk. See modifications for options if needed.
– Score: Total time it takes to complete the workout.
Strategy
– The most common strategy we’ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.
– Let’s see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.
– This workout is a grind so just find a steady pace you can stay moving at.
Modifications
RING MUSCLE-UPS
– Reduce Reps (2-4 Reps Every Round)
– Jumping Ring Muscle-Ups
– Banded Strict Ring Muscle-Ups
– Strict Ring Dips
– Chest To Bar Pull-Ups
CLEAN & JERKS
– Reduce Loading (0.75, 0.5, or 0.25 x Bodyweight)
– Sub Dumbbells
– Sub Kettlebell Hang Clean & Jerks
“AAB Sprints” (Extra Credit) (Calories)
Echo Sprints
[For Total Calories]
60-50-40-30-20-10:
Second AABBike Sprint
Rest 2 Minutes Between Sets.
– Looking for hard efforts across each interval.
– Score: Enter calories completed each interval. Overall score will be the sum total.