Announcements
***Congrats to our athletes who took on HYROX this past weekend – Yas/Jacki, Mike/Paulo & Ryan/Ashley.
Great job guys… WOO HOO!
WEEK AT A GLANCE:
Reminder! We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/21 – (15) 1RM Front Squat / (12) *Courtesy of Crossfit.com – 5R For Time
Tuesday, 4/22 – (10) EMOM / (20) For Time
Wednesday, 4/23 – (30) 4 Intervals For Time
Thursday, 4/24 – ACTIVE RECOVERY – Re-test from 9/12/24
Friday, 4/25 – “MURPH PREP” For Time
Saturday, 4/26 – (30) For Time
Members, Please wipe down & put away “all” of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) Work up to a 1RM
Back Squat (rack). Add
weight based on feel.
Warm Up: 5-5-3-3-2-1.
Partner up!
SCALE DOWN:
3 Rep heavy Back Squat
(rack)
STRENGTH ALTERNATIVE:
3 Rounds or AMRAP
20 Air Squats
15 Strict Ring Rows
10 Push Ups (any style)
200 M Run
3:00 transition into
the B workout…
Push Jerks and Back Squats (Time)
(12) 5 Rounds For Time /
Goal: Sub 6
* Courtesy of CrossFit.com
Time permitting – go on a
800 M (400 M) cool down
run or 3-5 min (any)
machine.
Rx:
12 PUSH JERKS 135/95
12 BACK SQUATS
Performance:
95/65 +/-
Modifications:
Push Jerks: Scale
the load or use 2
DB’s
Back Squats:
Scale the load or
use 2 DB’s and
perform Front
Squats.