CrossFit – Wed, Sep 13
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 Pass Throughs
1:00 Banded Lat Stretch (Each Arm)
1:00 Active Spiderman
1:00 KB Calf Smash (Each Leg)
“Bench Press + Rope Climb” (Weight)
5 Sets For Quality:
2 Legless Rope Climbs + 15 Bench Press @ 55% 146LB
2 Legless Rope Climbs + 12 Bench Press @ 63% 167LB
2 Legless Rope Climbs + 9 Bench Press @ 72% 190LB
2 Legless Rope Climbs + 6 Bench Press @ 80% 212LB
2 Legless Rope Climbs + 3 Bench Press @ 88% 233LB
Rope: (15ft.)
Rest 1-2 Minutes Between Sets
Stimulus
– Legless rope climb reps should take 1:30 or less to complete. We should not be getting hung up on these too much.
– Athletes will move directly from their legless rope climbs to the bench.
– Barbell should be taken from a rack for the bench press.
– Bench press reps do not need to be performed unbroken each set.
– 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 the loading of your last set.
Modifications
LEGLESS ROPE CLIMBS
– Reduce Height
– Regular Rope Climb
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
BENCH PRESS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Floor Press
“Carried Away” (Time)
5 Rounds:
15/12 Calorie AAB
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
15/12 Calorie AAB
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
15/12 Calorie AAB
10 Burpee Pull-ups
Dumbbells: 50 / 35 lb’s
Time Cap: 30 Minutes
Stimulus
– Overview: In this workout, athletes will be challenged to complete each round of biking and burpee pull-ups in roughly the same amount of time. Managing grip fatigue and proper pacing will be key factors in this workout.
– Bike: Each bike should take 1:30 or less to complete.
– Burpee Pull-Ups: The pull-up bar should be just outside your reach. If needed, use a riser, box, or plates to reduce the distance between you and the bar. Reps should take 1:00 or less to complete.
– Farmers Carry: Each carry should be completed with a pair of dumbbells and should take 4:00 or less to complete.
– Score: Total Time. If capped, add 1s for every incomplete rep. 100m = 1 rep.
Strategy
– Out of the bike and the burpee pull-ups, let’s choose 1 of these movements to push and 1 of these movements to pace. Let’s see if we can complete each round in roughly the same amount of time.
– With longer farmers carry distances today, let’s break these up early and often. The longer we hold onto the dumbbells, the longer we will need to recover in order to carry the dumbbells a decent distance.
Modifications
20/15 CALORIE BIKE ERG
– Reduce Cals
– 1:30 Time Cap
– 20/15 Cal Row
– 15/12 Cal Assault or Echo Bike
– 15/12 Cal Ski
– 15/12 Cal Air Run
– 300m Run
BURPEE PULL-UPS
– Reduce Reps
– Burpee To Target
– Pull-Ups Only
– Burpees Only
– 10 Burpees + 10 Ring Rows
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– 25 Farmers Carry Shuttles (25ft Out + 25ft Back = 1)