CrossFit – Wed, Jun 28
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
Shoulder Press (Heavy set of 5)
Stimulus
– Barbell should come from a rack.
– Athletes can take as many attempts as they would like.
– Score: Heaviest Successful Set of 5
Warm-Up
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To Heavy Set of 5
Front Squat (Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 1 Front Squat @ 70%
Set 4: Max Front Squats @ 75%
Rest 1-2 Minutes Between Set)
Stimulus
– Barbell should come from a rack.
– The weights will increase each set. The final set will be a max set.
– Score: Enter total reps completed for your max set.
Warm-Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 50%.
“The Rotator” (AMRAP – Rounds and Reps)
AMRAP 12:
9 Front Squats 75 / 55 lb
6 Handstand Push-ups
30 Double Unders
Stimulus
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. With small amounts of reps and lighter front squats, we can expect to complete 8 or more rounds in this 12 minute AMRAP.
– Front Squats: Loading should not exceed 45% of your 1RM front squat. Reps should be completed unbroken each round and take 30s or less to complete. Barbell should come from the floor.
– HSPU: Kipping or strict reps will be allowed here. Reps should be completed in 1-2 sets and should take 30s or less to complete each round.
– Double Unders: Reps should take 30s or less to complete each round.
– Score: Rounds + Reps
Strategy
– Let’s aim to complete the front squats in unbroken sets of 9 each round. We do not need to cycle our squat quickly. This can be a place to catch the breath a bit.
– If we have the capacity to go unbroken on the HSPU, let’s do it. If we know that going unbroken is going to impact our shoulders for the double unders, let’s take 1 break right from the start or as soon as the shoulders start feeling fatigued.
– Aim for unbroken double unders each round. 1 quick break here is okay as long as we get right back to work in 5s or less.
Modifications
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– 12 Air Squats
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
DOUBLE UNDERS
– Reduce Reps
– 30s Time Cap
– 45 Single Unders
– 30 Plate Hops
– 30s Effort On Any Machine