CrossFit – Wed, Mar 8

7
Mar

CrossFit – Wed, Mar 8

Lowry CrossFit – CrossFit

Bulletin Board

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

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