CrossFit – Wed, Oct 18

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s Banded Hamstring Distraction (Each Leg)

30s Push-Up To Down Dog

1:00 Pigeon Pose (Each Leg)

1:00 Active Twisted Cross

Shoulder Press (
On the 2:00 x 5 Sets:
2 Strict Press

*Use Same Weight Across
)

Stimulus

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Athletes should aim to perform all sets at 85-90% of their 1RM () or something slightly heavier than last week’s 5×3.

– Score: Weight Used Across

Warm-Up

30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 Strict Presses (Empty Bar)

Build To Your Working Weight

Deadlift (Set 1: 9 Deadlifts @ 64%
Set 2: 6 Deadlifts @ 73%
Set 3: 3 Deadlifts @ 82%
Set 4: 9 Deadlifts @ 67%
Set 5: 6 Deadlifts @ 76%
Set 6: 3 Deadlifts @ 85%
Set 7: 9 Deadlifts @ 70%
Set 8: 6 Deadlift @ 79%
Set 9: 3 Deadlift @ 88%)

*Rest 1-2 Minutes Between Sets

Stimulus

– Athletes will build, come back down, build, come back down, then build one last time.

– Sets should be completed touch and go without breaks.

– Score: Loading of last set only.

Warm-Up

10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To 64%

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Stimulus

– Overview: In this repeat open workout, athletes will be challenged to complete as close to 10 rounds as possible. Proper pacing and strategy will be key.

– Shoulder To Overhead: Strict presses, push presses, and push jerks would all be acceptable ways to get the barbell overhead. Reps should take 20s or less to complete each round. Barbell should come from the floor. Loading should not exceed 60% of your 1RM push jerk.

– Deadlifts: Reps should be completed in 30 or less. The barbell should feel light.

– Box Jumps: Reps should take 45s or less to complete each round.

– Score: Rounds + Reps

Modifications

SHOULDER TO OVERHEAD

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

BOX JUMPS

– Reduce Box Height

– Box Step-Ups

– 1.5 x Squat Jumps