CrossFit – Wed, Jan 11
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Warm-Up
Mobility
30s KB Lat Smash (Each Side)
30s Banded Ankle Stretch (Each Side)
30s KB Calf Smash (Each Side)
30s Banded Pass Throughs
1: Overhead Squat (Build to a 1RM)
Stimulus
– Barbell should come from a rack.
– Athletes should not continue after 3 failed attempts.
– Score: Enter heaviest successful lift.
Prep
20s Handstand Hold
With An Empty Barbell:
20s Standing Barbell Overhead Hold
20s Bottom Of Overhead Squat Hold
10 Overhead Squats
With A Light Weight:
5 Overhead Squats
With A Moderate Weight:
3 Overhead Squats
…Keep building in weight hitting sets of 1-2 reps until you reach your heavy single.
“Lost in The Sauce” (4 Rounds for reps)
“Lost In The Sauce”
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: 115 / 85 lb
Stimulus
– Conditioning Category: High Threshold. Athletes will move at the higher end of their maximal sustainable pace.
– Row: Should be completed in less than 2:00.
– Overhead Squats: The weight will stay the same across but the reps will decrease slightly each AMRAP. Loading should not exceed 65% of your 1RM overhead squat. Reps should be completed in 1-2 sets in less than 1:00 each round.
– HSPU: Can be kipping or strict. Athletes should have just under 1:00 to accumulate as many reps as they can.
– Score: Enter HSPU reps completed each AMRAP only.
Strategy
– Athletes should row at a pace that is slightly faster than something they are typically comfortable with. Your pace here should not come at the expense of your overhead squat sets.
– Hold onto bar for 1-2 sets each round. If your cadence is on the slower side, take 1 break just after the halfway point to shake out the arms.
– Chip away at the HSPU however you see fit in the remaining time.
Modifications
400 METER ROW
– Reduce Distance
– 400m Run
– 300m Ski
– 800m Bike (Any)
– 30 x 10m Shuttle Runs
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
HSPU
– Use Riser
– Pike Push-Ups
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
Legless Rope Climb Benchmark (AMRAP – Reps)
Legless Rope Climb Benchmark
For Time:
5 Legless Rope Climbs (15ft.)
Modifications
– 12ft. Legless Rope
– Hand Over Hand Sled Pulls
– 25 Strict Chin-Ups
– 30 Alternating Dumbbell Plank Rows