Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga Classes:
JUNE: Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Shoulder Press and Strict Pull Ups (Weight)
A/B Clock: 27
(12) Super Set: SHOULDER
PRESS & STRICT PULL UPS
Work up to a 5×5
Shoulder Press for the
day (from the ground).
No rebounding.
*Super-set with MAX UB
sets of Strict Pull Ups.
Competitor:
ME STRICT PULL
UPS (after each set of
SHOULDER PRESS)
Rx:
ME STRICT PULL UPS
M: Red Band / F: Orange Band
(after each set of
SHOULDER PRESS)
Performance:
(6-10) JUMPING “NEGATIVE”
PULL UPS (on the decent).
(after each set of
SHOULDER PRESS)
Strength Alternatives:
AMRAP
12 Strict Ring Rows
(or any version of Pull Ups)
1:00 Plank Hold
48 Bicycle Kicks
3:00 transition into the
B workout…
Shoulder to Over head, Toes to Bar, and DB Box Step Ups (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
6 SHOULDER TO OVERHEAD
9 TOES TO BAR
12 (2) ALT. DB BOX STEP UPS 20″
Competitor:
155/105 BB * 50/35 DB
Rx: 135/95 BB * 45/25 DB
Performance:
75/55+ * 35/20 DB+
Hanging Knee Raises
Modifications:
Shoulder to Overhead:
Scale the load or use
your (2) DB’s.
Toes to Bar: Scale up to
Toes to Bar (Ring) attempts
or perform 12 (9) Toes to
Rig.
Box Step Ups: Scale the
load or perform Step Ups
(no weight) – add reps if
needed.