CrossFit – Wed, Jun 21

Lowry CrossFit – CrossFit

Bulletin Board

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

MOBILITY

1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

Push Jerk (
Build To A Heavy Set of 10
)

Stimulus

– Barbell can be taken from a rack, blocks, or the floor.

– All reps should be completed unbroken before re-racking the bar or dropping it. Athletes can pause in the front rack position between reps if needed.

– We recommend making no more than 3 attempts at your heavy set of 10.

– Score: Load

Warm-Up

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

5 Push Jerks @ Light Weight

4 Push Jerks @ Moderate Weight

…Keep climbing until you are ready to attempt your heavy set of 10.

Power Clean (Set 1: 10 Power Cleans @ 61%
Set 2: 8 Power Cleans @ 70%
Set 3: 6 Power Cleans @ 79%
Set 4: 10 Power Cleans @ 64%
Set 5: 8 Power Cleans @ 73%
Set 6: 6 Power Cleans @ 82%
*Rest 1-2 min between sets
)

Stimulus

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Weights will climb, come down, then climb back up.

– Score: Enter weights used for all 6 sets.

Warm-Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

8 Power Cleans

With A Moderate Weight:

6 Power Cleans

…Make more jumps if needed hitting 3-4 reps at a time until you reach 61%.

“Mind Eraser” (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
Stimulus

– Overview: This is a repeat from 6/27/2020. In this low rep, high round workout, athletes will be challenged to pick a pace they can sustain throughout the 20 minutes without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 45s to complete each round.

– Burpees: These are your regular standard burpees. Reps should take less than 45s to complete each round.

– Run: Each run should take less than 1:15 to complete each round.

– Score: Rounds + Reps

Strategy

– We can choose to go touch and go on the barbell or complete the power cleans in quick singles.

– Settle into a steady pace on the power cleans.

– Use the 200m runs as your pace. Run at a pace that will allow you to stick to your timing on the inside movements.