CrossFit – Wed, Mar 8
Lowry CrossFit – CrossFit
Bulletin Board
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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
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
Weighted Pull-ups (
Build To A Heavy Set of 3
)
Stimulus
– Use a weight belt or squeeze a dumbbell between the legs.
Warm-Up
20s Hang From Bar
20s Scap Retractions
20s Kip Swings
3 Strict Pull-ups
3 Lightly Weighted Strict Pull-Ups
…Keep building in weight hitting 1-2 reps at a time until you are ready to attempt your heavy set of 3.
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Stimulus
– Conditioning Category: Sprinty Threshold.Athletes should move through this workout at their fastest maximal sustainable pace.
– Ring Muscle-Ups: Athletes should be able to perform 5+ unbroken muscle-ups unbroken when fresh to perform reps as prescribed.
– Squat Snatches: Loading should not exceed 65% of your 1RM squat snatch.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Strategy
– Typically, athletes will perform their squat snatches as singles all the way through with the possibility of holding on for an unbroken set of 5 on the last round.
– Your ring muscle-up sets will depend on your capacity. If you can hold on for big sets, this a major separator.
– Transitions are key here. We need to be quick and keep our chalk breaks to a minimum.
RING MUSCLE-UPS
– 7-5-3 or 5-3-1
– Banded Strict
– Bar MU
– 15-10-5 Strict Ring Dips
– 18-14-10 Pull-ups
SQUAT SNATCH
– 7-5-3 or 5-3-1
– Reduce Loading
– Power Snatches
– Overhead Squats
– Sub Single Dumbbell
“Power Play CT” (5 Rounds for reps)
Power Play
AMRAP 2 x 5 Rounds:
15 Burpee Box Jump Overs (24″/20″)
Max Wallballs 20/14lbto 10/9ft.
Rest 2 Minutes Between Rounds.
Stimulus
– The burpees should be performed facing the box.
– Score: Enter total wallballs completed within each AMRAP. Overall score will be the sum total.
Modifications
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpee Box Step-Overs
– Burpee To Target
– Regular Burpees
WALLBALLS
– Reduce Loading
– Reduce Target Height
– Sub Empty Barbell Thrusters
– Sub Single Dumbbell Thrusters
– Air Squats