Announcements
HYROX WORKOUT – Sat, 5/25. Sign-up! #fitnessracing #youagainstyou
SAVE THE DATE! Our annual MURPH WOD is Mon, 5/27 5AM, 6:30AM, 8AM CF Classes + 9:30AM Open Gym. Various scaling options will be offered.
Next BroYoga sesh Thur, 5/23 6AM, Sat, 6/8 11:15AM, Thur, 6/20 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.
Crossfit LPF – CrossFit
Thrusters, Ring Dips, and Step Ups (Time)
A/B Clock: 30
4 Rounds For Time /
Goal: Sub 12
*”20 Box (all divisions).
Competitor:
12 THRUSTER’S 115/75
6/4 RING MUSCLE UPS
12 (2) ALT. DB BOX STEP UPS 50/35
Rx:
12 THRUSTER’S 95/65
12/9 RING DIPS
12 (2) ALT. DB BOX STEP UPS 45/25
Performance:
12 THRUSTER’S 75/55+
20 BOX DIPS (opt.: #25/15 BP)
12 (2) ALT. DB BOX STEP UPS 35/20
Modifications:
Thrusters: Lighten the load or
use (2) DB’s (15 or 12 reps)
Ring Dips: Scale up to 9/6 Rx R.D. or Banded w/2 sec hold at the top), or standing tricep extensions
Box Step Ups: Lighten the load
or 16 Alt. Step Ups (no weight)
Rest as needed then move onto
the B workout…
Power Snatches, Hand Stand Push Ups, and Jumping Lunges (Time)
(Remaining Time)
4 Rounds For Time /
Goal: Sub 10
Competitor:
9 POWER SNATCHES 115/75
HS WALKS (cone to cone) x 2
12 ALT. SINGLE LEGGED SQUATS
Rx:
9 POWER SNATCHES 95/65
12 HANDSTAND PUSH UPS
20 ALT. JUMPING LUNGES
Performance:
9 POWER SNATCHES 75/55+
12 (2) DB PUSH PRESS 35/20
20 ALT. JUMPING LUNGES
Modifications:
Power Snatches: Scale the load
or perform 12 Alt. DB Power or Hang Power Snatches
Handstand Push Ups: Scale up to Rx or assisted w/ABMAT, Box or Pike from the ground (9, 7 or 5 reps)
Single Legged Squats / Jumping Lunges: Scale up to assisted S/L Squats off a box or w/band OR scale down the (Jumping Lunges) reps or perform traditional alt. Lunges (any style)