CrossFit – Wed, Jun 14
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child’s Pose On Box
Bench Press (Build to a heavy single )
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.
– Score: Heaviest Successful Single
Warm-Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building hitting 1 rep at a time until you reach your heavy single.
Front Squat (Set 1: 5 Front Squats @ 55%
Set 2: 5 Front Squats @ 63%
Set 3: 10 Front Squats @ 68%
Set 4: 10 Front Squats @ 68%
Set 5: Max Front Squats @ 68%
Rest 1-2 minutes between sets)
Stimulus
– Barbell should come from a rack.
– Reps should be completed unbroken. It is okay to pause between reps with the bar in the front rack.
– The last 3 sets will be performed at the same weight. The very last set will be a max set with the goal of getting 10 or more reps.
– Score: Enter total reps completed for your max set.
“Point Break..” (4 Rounds for reps)
AMRAP 3 x 4 Rounds:
75 Double Unders
15 Dumbbell Thrusters 50 / 35 lb’s
Max Gymnastics Reps
Rest 1 Minute Between Rounds.
Chest to Bars: 1 Point
Bar Muscle-ups: 2 Points
Ring Muscle-ups: 3 Points
Stimulus
– Overview: In this interval style workout, athletes will buy into each AMRAP with 75 double unders and 15 dumbbell thrusters. In the remaining time they will accumulate as many gymnastics reps as they can. Athletes will be rewarded based on the difficulty of the gymnastics.
– Gymnastics Reps: Athletes can switch what type of gymnastics movement they are doing at any time. If you do 5 ring muscle-ups (15 points), 5 bar muscle-ups (10 points), and 5 chest to bar (5 points), you score for that AMRAP would be 30.
– Double Unders: Less than 1:15 to complete.
– Thrusters: Less than 1:00 to complete. Performed with a pair of dumbbells. Reps should be completed in 1-2 sets each round.
– Score: Enter reps (points) accumulated each round. Overall score will be the sum total
Strategy
– Let’s aim for unbroken double unders to begin each round.
– If we can hang on for unbroken thrusters, let’s do it in order to maximize our time for the gymnastics. 2 sets works great if you are worried about how the dumbbells may affect your gymnastics.
– The gymnastics will depend on your ability but let’s see if we can hop up and get at least 1 set of ring muscle-ups each round, even if that means only doing 1! From there, we can move to the pull-up bar and get what we can there.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 1.5x Single Unders
– Plate Hops
– 60s Effort On Any Machine
DUMBBELL THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell Thrusters
– 2 x Air Squats
RING MUSCLE-UPS
– Strict
– Bar Muscle-Ups
– Jumping Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Ring Dips
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses
BAR MUSCLE-UPS
– Banded BMU
– Jumping BMU
– Chest To Bar Pull-Ups
– Pull-ups
– Double Dumbbell Devils Presses
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows