Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes=LIMITED EDITION Oct Sticker, 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest during AM Classes
~11/14 FREE Surfing Lessons Deerfield Beach with Tom
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/19-20 AMRAP
Tue, 10/20-Front Squats/FT
Wed, 10/21-Pullups/FT
Thur, 10/22- HYROX and Oly
Fri, 10/23-Push Press/2 RFT
Sat, 10/24- Partner Saturday!
Sun, 10/25-HYROX 8AM, open gym 9-11
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Push Press
(30) A/B Clock:
(12) 5 reps x 5 sets @ 70%, warm up 2-3 sets building weight before completing all 5 sets at the same working weight. No failures, or lower weight. rest 60-90 seconds between sets.
Strength alternative:
3-4 Quality rounds:
10 DB Floor Press
15 Banded face pulls
8/8 Half-Kneeling Pallof Press
15 Banded Tricep Pressdowns
3:00 Transition then…
Box Jumps, Burpees and Barbell (Time)
(15) 2 Rounds For Time:
Goal Sub 12
C-
15 Power Snatch 115/75
10 Box Jumps 30/24
15 Alt FR Reverse Lunges
10 Burpee Over Bar
15 OH Squats
10 Box Jumps
15 Back squats
10 Burpee Over Bar
Rx- Box 24/20, BB 95/65
P- Box 24/20, BB 75/55 +/-
Sandbox games Competition Primer (Checkmark)
Warm up with class, start Push Press, with class, but do not do the 5 heavier sets, instead- Light sets, speed and quality, should NOT feel tiresome or like a grind-
Empty bar × 8
~30% × 5
~40% × 3
~50% × 2
Then,
2 Rounds, NOT FOR TIME:
2:00 easy BikeErg or Echo
10 alternating 90/90 hip switches
8/side World’s Greatest Stretch + rotation
10 banded pull-aparts
8 slow dead bugs/side
3 Rounds NOT FOR TIME:
:30 moderate BikeErg/Echo
6 med-ball slams 40/20
8 alternating reverse lunges
6 Perfect push-ups
PL Speed walk
P- 30/15 med ball, knee push ups
You should leave feeling good, and more mobile than when you walked in. Today is a recovery day, and no strength training today will make you perform better at the competition tomorrow!