Announcements
THIS WEEK- We start a strength cycle of Front Squats, Push Press and Pull-up progressions to help guide our training
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. Congratulations to Robert Llanes Sept Winner! Who’s October!?
~HYROX Training Classes Thursdays, Sundays 8:00AM, HYROX only memberships available
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest during AM Classes
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/5-Snatch Complex/3 RFT
Tue, 10/6-Front Squat/FT
Wed, 10/7-Pull-ups/EMOM
Thur, 10/8- HYROX and Oly
Fri, 10/9-Push Press/6AMRAPx2
Sat, 10/10- Partner WOD
Sun, 10/11-HYROX 8AM
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Pull Up Progression Testing Day (AMRAP – Reps)
(33) A/B Clock
(10) Pull-up progression TESTING
C-
1RM Weighted pull up (write weight in notes)
Rx-
Max strict unbroken pullups bodyweight
P-
Longest chin-over-bar hold + controlled eccentric (score is time held chin over bar) use a box to jump up
OR
Max strict ring rows at a standardized body angle (write in notes height of rings, and foot placement)
3:00 Transition into…
Weighted Pull-ups
if you can do at least 1 weighted pull up, log weight here 🙂
Ski, Rope Climbs, HS Hold and Sit ups (AMRAP – Reps)
(20) EMOM:
C-
Min 1- 3 Rope Climbs
Min 2- 12/9 Cal Ski
Min 3- 20 BF Sit Ups
Min 4- 25′ HS Walk
Rx-
Min 1- 12/9 Cal Ski
Min 2- 20 BF Sit Ups
Min 3- :30 HS Hold
Min 4- 2 Rope Climbs
P-
Min 1- 20 BF Sit Ups
Min 2- :20 Partial WW Hold
Min 3- 6 Floor to Stand
Min 4- 12/9 Cal Ski
Modifications- HS variation- do a plank hold, or pike hold, feet on box to get upside down. BF sit ups- leg raises instead
Score is 1 point per minute completed all work within the time cap. max score 20. put modifications in the comments.