CrossFit – Wed, May 31

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

Split Jerk (
Build To A Heavy Set of 3
)

Stimulus

– Barbell should be taken from a rack or jerk blocks.

– All reps should be completed before re-racking the bar or dropping it if using a rack.

– Barbell can be dropped onto the blocks between reps if using blocks.

– Score: Enter heaviest successful lift.

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

5 Empty Barbell Split Jerks

…Build to heavy 3

Warm-Up

Back Squat (
Set 1: 5 Reps @ 60%

Set 2: 5 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 3 Reps @ 85%

Rest 1-2 Min)

Stimulus

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Weights will build each set. The reps will decrease after every 2 sets.

– Score: Notate last set of 3 @ 85%.

“Five-and-Dime” (Time)

“Five-and-Dime”

10 Rounds For Time:

7 Bar-Facing Burpees

5 Push Jerks 135/95lb

30 Double Unders
Stimulus

– Overview: Athletes should aim to move through this workout at their threshold pace.

– Bar-Facing Burpees: A two foot take off is not required but athletes should jump over the bar (not step). Reps should take less than 1:00 to complete each round.

– Push Jerks: Reps should be completed unbroken each round and should take less than 20s to complete.

– Double Unders: Reps should take less than 45s to complete each round.

– Score: Total time it takes to complete the workout.

Modifications

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– 7/5 Calories On Any Machine

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

“Run + Intervals” Extra Credit (AMRAP – Rounds and Reps)

On the 2 Minute Until Failure:

200 Meter Run

8 Calorie Ski Erg*

*Add 2 Calories Per Round
Stimulus

– Athletes will run 200m every 2 minutes then complete the designated number of calories on the ski erg.

– If you do not complete the ski calories before the next 2:00 window begins, the workout is over.

– Score: Total rounds + reps completed (200m Run = 1 Rep). Example: If you finish 10 out of 14 calories in the 4th round, your score is 3+11.