Announcements
Friendly Reminder, For support, contact us weekdays 9AM – 8PM. The office is closed Sat, 12N – Mon, 9AM.
Aida 754-204-5168 / Heather: 954-296-1693 / Email: info@crossfitlpf.com / heather.cflpf@gmail.com.
WEEK AT A GLANCE:
Monday, 9/22 – CrossFit Service Cup Workout 4 A/B – (10) AMRAP / 1RM Clean (Power or Squat)
Tuesday, 9/23 – *CrossFit Service Cup 2025 Workout 3 – 6R For Time / (10) EMOM
Wednesday, 9/24 – Back Squats % / 20R For Time
Thursday, 9/25 – (26) 5:00 ON / 1:00 X 4R
Friday, 9/26 – Deadlifts % / (9) AMRAP
Saturday, 9/27 – 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!
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 27
(15) DEADLIFT %
(rack)
*Based off 90% of
your 1RM + 20lbs.
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 + 20 = 290
75% of 290 = 220
85% of 290 = 245
95% of 290 = 275
*ME Reps but no
less than 1 reps.
SCALE DOWN:
5-5-3-3-1-1
DEADLIFT
STRENGTH ALTERNATIVE:
3R or AMRAP
15 Sumo KB Deadlifts
15 Sumo KB
Goblet Squats
15 V-Ups
:45 Sec Side Plank
:45 Sec Side Plank
3:00 transition into
the B workout…
Sumo Deadlift High Pull and Wall Walks (AMRAP – Rounds and Reps)
(9) AMRAP /
Goal: 4R-6R+
Competitor:
6-9-12-15 & so on..
SUMO DL H-PULL 115/75
1-2-3-4.. & so on..
WALL WALK COMPLEX:
1 WALL WALK +
1 WALL FACING
HS PUSH UP = 1
(then 2+2, 3+3, etc.)
w/ABMAT Only!
Rx: 95/65 BB
WALL WALKS
Performance: 75/55+/-
WALL WALKS OR
PARTIAL WALL WALKS
*Choose a set # of
reps & stay there..
Modifications:
Sumo DL High Pulls:
Scale the load
or use a KB.
Wall Walks:
Scale to HS Hold
or Wall Plank
(no walk) or
C2G Walk Outs.