CrossFit – Wed, Nov 15

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Front Squat (
For Total Load:
15-12-9 Front Squats

Rest 2-3 Minutes Between Sets.
)

Stimulus

– Barbell should come from a rack.

– Each set should be completed unbroken.

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)

5 Front Squats (Moderate Weight)

Build To First Working Weight

Bench Press (
On the 2:00 x 5 Sets:
2 Bench Press

*Use Same Weight Across
)

Stimulus

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– Sets should be performed at the same weight across. We are looking to stay between 85-90% of your 1RM bench press or to use a slightly heavier weight than last week.

– 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.

– Score: Enter loading used across.

Warm-Up

10 Push-Ups

10 Empty Barbell Bench Press

Build To Working Weight

“Down for the Count” (Time)

For Time:

21-15-9 Thrusters 95 / 65 lb

4-3-2 Rope Climbs (15ft.)

Time Cap: 8 Minutes
Stimulus

– Overview: This workout should feel like a sprint. Cycle the thrusters at a pace that allows you to hold on for big sets while still also being able to hop right up on the rope.

– Thrusters: The weight should feel very light. Reps should be completed in unbroken sets each round. Reduce the loading if needed.

– Rope Climbs: Should be completed in under 1:20, 1:00, and 0:40 respectively. Adjust reps or variation as needed.

– Score: Total time. If capped, add 1s for every incomplete rep.

Strategy

– Let’s try our best to hold on for unbroken sets of thrusters. If a break is needed, we should try to make that break as quick as possible.

– Our rope climbs do need to be “fast” but we should not be spending too long between reps letting time slip away.

– Our main goal in this workout is to hold on to the barbell a little longer than you want to and to hop up on the rope a little sooner than you’d like to.

Modifications

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 42-30-18 Air Squats

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 3 Single Arm Ring Rows Each Arm = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– 2 Lay to Stand Climb