CrossFit – Wed, May 3
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
Front Squat (6 Sets:
Set 1: 12 Front Squats @ 48%
Set 2: 10 Front Squats @ 58%
Set 3: 8 Front Squats @ 67%
Set 4: 12 Front Squats @ 52%
Set 5: 10 Front Squats @ 61%
Set 6: 8 Front Squats @ 70%
*Rest 1-2 min between sets)
Stimulus
– Barbell should come from a rack.
– The weights will climb, then come back down, then climb back up.
– Reps should be completed unbroken each set.
– Score: Enter weights used for each 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
8 Front Squats (Light Weight)
6 Front Squats (Moderate Weight)
…Keep building (if needed) to 48% in sets of 3-4 reps
Bench Press (
Build To A Heavy Set of 5
)
Stimulus
– Barbell should be taken from a rack.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– The 5 reps need to be completed unbroken to count.
– We aren’t necessarily looking to hit a PR today but if it’s there, go for it!
– We recommend no more than 3 attempts at your heavy set of 5.
– Score: Enter heaviest set of 5 for today.
Warm-Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 until you are ready to make your first attempt at a heavy set of 5.
“Podiatry” (Calories)
On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
30 Double Unders
Max Calorie Row
Stimulus
– Overview: In this grippy interval piece, athletes will aim to complete unbroken toes to bar/double under sets, then row at a fast, yet sustainable pace.
– Toes To Bar: Athletes should be able to complete the majority of these rounds unbroken.
– Double Unders: Reps should be completed in 45s or less each interval.
– Row: Athletes can keep their monitor running throughout the workout without needing to reset.
– Score: Total calories completed over the course of the 10 rounds.
Strategy
– Aim for unbroken sets of toes to bar. In the later rounds, 1 quick break may be needed.
– Try to relax the shoulders as much as possible on the double unders.
– The most common pace we see on a rower is ladies holding about 12 cals a minute and guys holding about 15 cals a minute. If you get on the rower with 30s to go, you can aim for about half those cals (8 for the guys and 6 for the girls). Having this number goal can help hold you accountable as you start to feel the fatigue set in.
– Fast transitions will be key in this workout. If you need to chalk, get off the rower about 10s early to give yourself time to do so.
Modifications
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 45s Time Cap
– 45 Single Unders
– 30 Plate Hops
ROW
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Burpees