CrossFit – Wed, Jan 4

3
Jan

CrossFit – Wed, Jan 4

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

Mobility

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Snatch (On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 78%
Set 2: 1 Rep @ 83%
Set 3: 1 Rep @ 88%
Set 4: 2 Reps @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 88%
**off of 1RM snatch

)

– For sets 1 &4 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.

– For sets 2, 3, 5, & 6, complete 1 squat snatch.

– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.

– Score: Enter last set.

Prep:

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Squat Snatches

With A Light Weight:

3 Squat Snatches

With A Moderate Weight:

2 Squat Snatches

…Make more jumps if needed until you reach your starting weight.

MC: “Let’s Bounce” (Time)

For Time:

100-80-60-40-20 Double Unders

50-40-30-20-10 Wallballs 20 / 14 lb to 10/9ft.

25-20-15-10-5 Hang Power Snatches 75 / 55 lb

Time Cap: 25 Minutes

STRATEGY

– Let’s plan to break the double unders if these tend to tire out the shoulders. Every movement requires the shoulders in this workout so breaking here will help manage the fatigue early on.

– For the wallballs, let’s choose a strategy that helps us rest the least amount of time between sets. 1 big set followed by smaller sets, sets of 10, or even quick sets of 5 all work well here.

– For the hang power snatches, let’s aim for no more than 1-2 quick breaks on any round.
Prep:

2 Rounds:

10 Double Unders

5 Wallballs

5 Hang Power Snatches

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 2:30-2:00-1:30-1:00-30s Time Caps

– 150-120-90-60-30 Single Unders

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

HANG POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Kettlebell Swings

– Sub Single Dumbbell Hang Power Snatches

Handstand Walk + GHD (time permitting- extra credit) (Checkmark)

On the 2:00 x 5 Sets:

60ft. Handstand Walk

20 GHD Sit-ups
STIMULUS

– Athletes can complete the HS walk as 60ft straight, 2x30ft. sections, 3x20ft. sections, or 4x15ft. sections. There is no minimum unbroken distance today.

– Score: Enter how long it takes to complete each round. Your overall score will be the slowest round.

Prep:

20s HS Hold

10ft HS Walk

10s Hang Upside Down On GHD

5 GHDSU