CrossFit – Wed, Jan 18
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Hamstring Stretch (Each Leg)
30s Push-Up To Down Dog
1:00 Active Spiderman
1:00 Active Twisted Cross
Deadlift (
On the 3:00 x 3 Sets:
5 Reps @ 83%
*Percentage Based Off 1RM Deadlift
)
Stimulus
– You may drop the bar from the top here.
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: Enter weights used each set.
Prep
With An Empty Barbell…
10 Good Mornings
10 Back Rack Reverse Lunges
10 Stiff Legged Deadlifts
Then…
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 reps to 83%
“Head Over Heels” (AMRAP – Reps)
AMRAP 5:
Max Toes to Bar
On the Minute [Starting @ 0:00]:
9 Deadlifts
Rest 2 Minutes
AMRAP 5:
Max Handstand Push-ups
On the Minute [Starting @ 0:00]:
9 Deadlifts
Barbell: 185/135lb
Strategy
– Aim for 1-2 sets on the deadlifts every minute.
– How we break up the TTB will depend on our capacity. If these tend to break down pretty quickly, let’s go with small sets right from the start. If out TTB are pretty strong, let’s hold on for some bigger sets here.
– Same as the TTB, the HSPU will depend on our capacity. Start with small sets if needed or bang out some big ones while you’re fresh.
– It’s good to set a goal for each minute so we can chase a number. Even if our break up strategy shifts on the fly, we at least know how many reps we want to get.
Prep
3 Deadlifts (Light)
3 Knees To Chest
3 Toes To Bar
3 Deadlifts (Workout Weight)
3 HSPU Negatives
3 HSPU
Modifications
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Weighted Sit-Ups
– Sit-Ups
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Use Riser
– Pike Push-Ups
– Push-Ups
– Double Dumbbell Push Presses
Push-Up + D-Ball (Time)
5 Rounds For Time [15 Minute Cap]:
20 Hand Release Push-ups
300-240-180-120-60 D-Ball Carry (Ft)
D-Ball: 150/100
Stimulus
– The hand-release push-ups should take less than 2:00.
– The sandbag should be carried “bear hug” style. No more than 1 break should be needed on any carry.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep (10 yards = 1 rep).
Modifications
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Elevate Hands
SANDBAG CARRY
– Reduce Distance
– Reduce Loading
– 5-10 Yard Shuttles (Same Distances)
– 1:15-1:00-45s-30s-15s
– Sub D-Ball for Wall Ball
– Double Kettlebell Front Rack Carry