CrossFit – Wed, Jan 11

10
Jan

CrossFit – Wed, Jan 11

Lowry CrossFit – CrossFit

Bulletin Board

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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