CrossFit – Wed, Jul 26

25
Jul

CrossFit – Wed, Jul 26

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

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

“Power Snatch Cycling” (AMRAP – Reps)

For Total Reps:

1:00 Power Snatches @ 60%

1:00 Rest

1:30 Power Snatches @ 70%

1:30 Rest

2:00 Power Snatches @ 80%
Stimulus

– Power snatches can be performed touch and go or as singles.

– All reps should be caught above parallel.

– Use one barbell and change out the weights during your rest period.

– Score: Enter the number of snatches completed at each weight. overall score will be the sum total.

Warm-Up

With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

5 Bar-Facing Burpees

With A Light Weight…

5 Power Snatches

With A Moderate Weight…

3 Power Snatches

Keep making weight jumps if needed until you reach 60%

Modifications

– Reduce Reps

– Reduce Percentages

– Hang Power Snatches

– Sub Dumbbell(s)

Bench Press (
Build To A Heavy Set Of 5
)

Stimulus

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Reps should be performed unbroken.

– Score: Load

Warm-Up

10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building hitting 2-3 reps at a time until you are ready to attempt your heavy set of 5.

“Inner Circle” (AMRAP – Rounds and Reps)

AMRAP 15:

5 Chest to Bar Pull-ups

30 Double Unders

10 Push-ups
Stimulus

– Overview: Athletes should aim to complete each round in roughly the same amount of time. Managing shoulder fatigue early on will be key.

– Chest To Bar: Reps should take 30s or less to complete.

– Double Unders: Reps should take 45s or less to complete.

– Push-Ups: Reps should take 45s or less to complete.

– Score: Rounds + Reps

Strategy

– Our main focus in this workout is to just stay moving.

– Let’s aim for 1-2 sets of chest to bar pull-ups every round.

– Shoot for unbroken sets of double unders. If these tend to burn out the shoulders, let’s take one quick break each round to help manage fatigue.

– Let’s aim for 1-3 quick sets of push-ups every round.

Modifications

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Box Push-Ups

– Knee Push-Ups