Announcements
Members, In case you missed it, We sent out an important email on 8/21 about gym etiquette.
If you have not read it, please do. We want to make sure your class experience here is always amazing!
EVENTS:
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is our last micro cycle!
Monday, 8/25 – Back Squat % / (12) AMRAP
Tuesday, 8/26 – For Time
Wednesday, 8/27 – Deadlifts % / Clean & Jerk (BB Cycling) EMOM
Thursday, 8/28 – Partner WOD
Friday, 8/29 – For Time + AMRAP / (Remaining Time) 2RM Hang Squat Snatch
Saturday, 8/30 – For Time / 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
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT %
(rack)
*Based off 90% of
your 1RM + 20lbs.
Warm-up to 65%,
then perform:
65% x 5
75% x 5
85% x 5+ (ME
Reps but not
till failure –
leave 1-2 reps
in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
270 + 20 = 290
65% of 290 = 190
75% of 290 = 220
85% of 290 = 245
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5-5-5-5-5
BACK SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
20 Air Squats
60 Shoulder Taps
10 Squat Jumps
30 Shoulder Taps
60 Crunches
Parking Lot Run
or 7/5 Cal Machine
3:00 transition into
the B workout…
Front Squats, Burpees,and Pull Ups (AMRAP – Rounds and Reps)
(12) AMRAP
Goal: 4R-6R+
*Burpees OTDB’s:
use 1 line
COMPETITOR:
3-6-9-12-15, etc.
(2) DB FRONT SQUATS 65/45
LAT BURPEES OTDB’s
3 RING MUSCLE UPS
Rx: 50/35
3 BAR MUSCLE UPS OR
7 C2B PULL UPS
Performance: 35/15
7 PULL UPS OR
9 JUMPING PULL UPS
Modifications:
DB Front Squats:
Scale the load
or use a Box
or partial Squat.
Lat BOTDB’s:
Up Down +
Hop or Step
Over.
Pull Ups:
Scale the reps
or perform 12
Strict Ring Rows.