CrossFit – Wed, Oct 4
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
Deadlift (Set 1: 15 Deadlifts @ 52%
Set 2: 12 Deadlifts @ 61%
Set 3: 9 Deadlifts @ 70%
Set 4: 15 Deadlifts @ 55%
Set 5: 12 Deadlifts @ 64%
Set 6: 9 Deadlifts @ 73%
Rest 1-2 Minutes Between Sets. )
Stimulus
– Be sure that your PR is up to date on your PR page.
– Athletes will build, come back down, then build again.
– Score: Loading Used Across
Warm Up
10 Empty Barbell Deadlifts
7 Light Reps
5 Moderate Reps
3 Slightly Heavier Reps
Build To 52%
Shoulder Press (Strict Press
On the 3:00 x 5 Sets:
5 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 75-80% or their 1RM ().
– 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
“Maxwell House” (Calories)
AMRAP 12:
5 Rounds:
9 Toes to Bar
9 Push Press 135 / 95 lb
Directly Into…
Max Calorie AAB
Stimulus
– Overview: In the first portion of this workout, athletes will complete 5 round of toes to bar and push press. Shoulder and grip fatigue will be factors here. In the second portion of the workout, athletes will accumulate as many calories on the bike erg as possible.
– Toes To Bar: Reps should be completed in 45s or less each round.
– Push Press. Reps should be completed in 45s or less each round.
– Bike: Athletes should have at least 4 minutes on the bike at the end of this workout.
– Score: Total Bike Calories
Strategy
– In the first portion of the workout, let’s make our first focus on getting the push presses completed in unbroken sets.
– We can break the toes to bar as needed. If your toes to bar capacity is strong, let’s aim for 1-2 sets. If we are not as strong here, let’s shoot for sets of 3, something like 3-2-2-2, or quick singles.
– When we hop on the bike let’s see if we can ramp up our speed as we inch closer to the 12 minute mark. Inch the damper up at well or plan to bike at a slightly higher damper setting to help get those calories to tick away faster.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
PUSH PRESS
– Reduce Loading
– Sub Kettlebells or Dumbbells
– Sub Barbell
– Kipping HSPU
CALORIE BIKE ERG
– Echo Bike
– Assault Bike
– Row
– Ski
– Run
– Air Run