CrossFit – Wed, Sep 20
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
Power Clean ([WAVE 1]
5 Power Cleans @ 75%
4 Power Cleans @ 78%
3 Power Cleans @ 80%
2 Power Cleans @ 83%
1 Power Clean @ 85%
[WAVE 2]
5 Power Cleans @ 78%
4 Power Cleans @ 80%
3 Power Cleans @ 83%
2 Power Cleans @ 85%
1 PC @ 88%
)
Stimulus
– All cleans must be caught above parallel. Sets can be completed touch and go or as singles.
– “Waves” just mean that we will build in weight, come back down, then build again starting at a slightly heavier weight than before.
– Score: Loading Of Last Set Only.
Warm-Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Power Cleans
With A Moderate Weight:
3 Power Cleans
Build To 75%
Push Jerk (
On the 2:00 x 5 Sets:
2 Push Jerks
*Use Same Weight Across
)
Stimulus
– Aim to perform all sets at a weight that is between 85-90% of your 1RM push jerk.
– Barbell should be taken from a rack.
– Score: Enter the weight used across.
Warm-Up
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
5 Push Jerks @ Light Weight
3 Push Jerks @ Moderate Weight
Build To Working Weight
“Boat Grace” (Time)
For Time (15 Minute Cap):
1,000/900 Meter Row
10 Clean and Jerks
750/675 Meter Row
10 Clean and Jerks
500/450 Meter Row
10 Clean and Jerks
Barbell: 135 / 95 lb
Stimulus
– Overview: Athletes will chip away at their row meters and clean and jerks in this couplet at their threshold pace. Each time they hop back on the rower, there will be less row meters to complete than the previous round.
– Row: Athletes should be able to complete each row in roughly 4:00 or less, 3:00 or less, and 2:00 or less.
– Clean and Jerks: Loading should not exceed 60% of your 1RM clean & jerk. Each set of 10 should take 1:30 or less to complete.
– Score: Total Time
Strategy
– Let’s choose to push 1 out of the 2 movements today and use the other to recover.
– If we choose to push the barbell, athletes should aim to hold on for 1-2 sets on each set of 10 clean and jerks. The pace on the row should allow for athletes to stick to their plan on the barbell.
– If we choose to push the row, let’s go right to singles on the barbell. Athletes can aim to hold a more aggressive pace on the row.
Modifications
CLEAN and JERK
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
1,000/900 METER ROW
– Reduce Distance
– 4:00 Time Cap
– 800/720m Ski
– 2000/1800m Bike (Any)
– 800m Run
– 600m Air Run
750/675 METER ROW
– Reduce Distance
– 3:00 Time Cap
– 600/540m Ski
– 1,500/1,350m Bike (Any)
– 600m Run
– 450m Air Run
500/450 METER ROW
– Reduce Distance
– 2:00 Time Cap
– 400/360m Ski
– 1,000/900m Bike (Any)
– 400m Run
– 300m Air Run