Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/11 – Strict Press % / (12) AMRAP
Tuesday, 8/12 – 5 Sets For Time
Wednesday, 8/13 – Front Squats % / For Time
Thursday, 8/14 – ACTIVE RECOVERY
Friday, 8/15 – For Time / 2 Rep Heavy Squat Snatch
Saturday, 8/16 – 4 Rounds For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Strict Press (Weight)
A/B Clock:27
(12) STRICT PRESS%
*Based off 90% of
your 1RM + 10lbs.
Warm-up to 75%,
then perform:
75% x 5
85% x 3
95% x 1+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
270 + 10 = 280
75% of 280 = 210
85% of 280 = 240
95% of 280 = 265
*ME Reps but no
less than 1 reps.
SCALE DOWN:
5-5-3-3-1-1
STRICT PRESS
STRENGTH ALTERNATIVE:
3R or AMRAP
20 KB OH Swings
40 Dubs or 80 Singles
20 KB Russian Swings
20 V-Ups or 20 Alt.
Knee Hug Crunches
3:00 transition into
the B workout…
S2O, Box Jump Overs, Toes to Bar (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-6R+
*Box Jump Overs:
Step down required .
Competitor:
6 SHOULDER TO
OVERHEAD 165/115
6-9-12-15-18….etc.
BOX JUMP OVERS “24/20
TOES TO BAR
Rx: 145/100 BB
“24/20 BOX
Performance:
95/65 +/- BB
“24/20 BOX
HANGING KNEE RAISES
Modifications:
Shoulder to OH:
Scale the load
or perform 2 DB
Push Press (add
reps if needed).
Box Jump Overs:
Scale the box
height (or stacked
plates), 24-30-36
, etc. Toe Touches
(double the BJO
reps) or perform
Alt. Step Up &
Over’s.
Toes to Bar:
Scale up to
TTB (Ring)
attempts or
a mix w/HKR
or Toes to Rig.