CrossFit – Wed, Mar 15
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
1:00 Active Samson
1:00 Front Rack Stretch On Box
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Pigeon Pose On Box (Each Leg)
“Jerk Complex” (Weight)
On the Minute x 10 Sets:
1 Push Jerk
1 Split Jerk
Stimulus
– Ideally, athletes should use the same weight across.
– Barbell should be taken from a rack.
– Both reps should be completed before re-racking the bar or dropping it.
– Aim for somewhere between 65-75% of your 1RM jerk
– Score: Enter weights used for each set.
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 Split Jerks
“Duck,Duck, Goose” (Time)
2 Rounds For Time:
400 Meter Run
21 Push Jerks 135/95lb
120 Double Unders
Time Cap: 15 Minutes
Stimulus
– Conditioning Category: Sprinty Threshold. Athletes should aim to move at their highest maximal sustainable pace.
– Run: Should be completed in less than 2:15.
– Push Jerks: Should be completed in less than 1:15. Loading should not exceed 60% of your 1RM push jerk.
– Double Unders: Should be completed in less than 2:30.
– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.
Strategy
– Let’s pace the 400m runs in a way that will allow us to hold on for big sets of push jerks and double unders.
– Aim for 1-2 sets on the push jerks.
– If you can hold on for an unbroken set of double unders, let’s do it. If 120 reps is too many for an unbroken set, let’s aim for 2 sets of 60, 3 sets of 40, or 4 sets of 30.
– With this workout only being 2 rounds, we should aim for a slightly more aggressive strategy than we would usually go with.
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
PUSH JERKS
– Reduce Reps/Load
– Sub Dumbbells
– Burpees
DOUBLE UNDERS
– Reduce Reps
– 2:00 of Practice
– 120 Plate Hops
– 180 Single Unders
“Grunt Work” Extra Credit (Time)
Grunt Work
For Time:
18-15-12-9-6:
Kettlebell Swings 70/53lb
Dumbbell Squats 50/35lb
100ft. Sandbag Carry 150/100lb
Stimulus
– The kettlebell should be swung all the way overhead.
– The dumbbell squats should be performed with 2 dumbbells. You may rest the dumbbells on the shoulders but the hands must be in contact with the handles at all times.
– The sandbag carry should be performed bear hug style in a 20, 25, or 50ft. grid. The size of the grid will be the minimum unbroken distance the bag must be carried.
– Score: Total time it takes to complete the workout.
Modifications
KETTLEBELL SWINGS
– Reduce Loading
– Russian KB Swings
– Sub Single Dumbbell Hang Power Snatches
DUMBBELL SQUATS
– Reduce Loading
– Sub Kettlebells
– Barbell Front Squats
– Air Squats
SANDBAG CARRY
– Reduce Loading
– Sub D-Ball
– Sub Double KB or DB Front Rack Carry
– 1:00 Hold