Announcements
Members, Please cancel your classes in time, especially for the 5AM class, so that waitlisted members can attend. Also, checking in for another member is not permitted. These check-ins will be removed from Wodify and a “no show” fee will be applied to that member’s account.
*Our “Christmas Express” Toy Drive ends on 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. The same goes for our “Winter Clothing Drive”. This one ends on 12/30. Drop off boxes are in the warm-up area. Thank You 😉
WEEK AT A GLANCE:
Monday, 12/16 – Back Squat % / (10) AMRAP
Tuesday, 12/17 – (25) 4RFT
Wednesday, 12/18 – Deadlift for % / (12) E4MOM x 3R
Thursday 12/19 – (35) ACTIVE RECOVERY
Friday, 12/20 – (24) Hero WOD “WITTMAN”
7RFT
Saturday, 12/21 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT (rack) %
*Based off 90% + 20lbs.
of your 1RM. 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% + 20 lbs = 290
75% of 290 = 220
85% of 290 = 250
95% of 290 = 275
*ME Reps is at least 3
SCALE DOWN:
5-3-1 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
AMRAP
1:00 ME Air Squats
1:00 Wall Sit
(below depth)
Parking Lot Run
50 WB Russian Twists
(feet elevated)
3:00 transition into
the B workout…
DB Front Squats and Burpee Box Jump Overs (AMRAP – Reps)
(10) AMRAP /
Goal: 6R-8R+
2-4-6-8-10 & so on…
DB FRONT SQUATS
BURPEE BJO “24/20
Competitor: 50/35
Rx: 45/25
Performance: 35/20
Modifications:
DB Front Squats:
Scale the load,
use 1 DB (Goblet
style), Box Squats
or Air Squats
Burpee BJO:
Scale the box height
or jump onto stacked
BP’s, 20 Alt. Toe Taps
on BP’s or perform
Step Up & Over’s.