Announcements
Hello Members! Thank you for the warm welcome as I step from athlete to OWNER here at LPF! Please note the gym phone number has changed to Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/6 – Backsquat/For Time
Tue, 4/7 – BB complex/For Time
Wed, 4/8 – Pull up strength/4 Rds intervals
Thur, 4/9 – CARDIO running and machines
Fri, 4/10 – For Time/Snatches
Sat, 4/11 – Partner WOD 30 min AMRAP
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Strict Pull Ups (5 Rounds for reps)
A/B Clock: 31
(10) 5 Sets x MAX Reps (UB)
E2MOM /
Goal: 6-8 reps “UB”
– per set x 5R
NOTE: Your
score is the grand
total # of reps per
set for the day.
Competitor:
ME (unassisted) STRICT PULL UPS
• Optional: Scale up to a weighted
Strict Pull Up (WB, DB)
RX:
ME (banded) STRICT PULL UPS
w/1-2 sec pause in the dead hang
• M: Red Band / W: Black Band
Performance:
ME (negative) JUMPING PULL
UPS w/1-2 sec hold at the top +
2-3 sec slow release on the way
down or follow RX (thicker band)
STRENGTH ALTERNATIVE:
10 min AMRAP:
12 Strict Ring Rows
:30 plank hold
9/7 Calorie (any) Machine
:30 hollow hold
3:00 transition into B wod…
()
Jump Rope, Pull-ups, and Burpee Box Jumps (4 Rounds for reps)
(18) 3:00 On / 2:00 Off x 4R /
Goal: 55 -75+ B-Box Jumps
• ME Burpee Box Jumps x 4R
= Your Score!
Competitor:
60 DOUBLE UNDER’S
16 C2B
• ME BURPEE BOX JUMPS “30/24
Rx:
50 DOUBLE UNDER’S
16 PULLUPS
• ME BURPEE BOX JUMPS “24/20
Performance:
50 SINGLE UNDER’S
16 RING ROWS OR JUMPING PULLUPS
• ME BURPEE BOX JUMPS “24/20
Modifications:
Jump Rope: Scale up to 1:00
ME Dub-A or 9/7 Calorie Ski Erg
Pull-ups: scale the movement, reps or do a combination (6 C2B and 10 pullups)
Burpee Box Jumps: Scale to a
Plank style Burpee (Up Down)
and / or Box Step Up (alternating)
OR scale jump to plate or burpee to target to preserve plyometric load