Announcements
Happy Holidays Members! We want to wish you a blessed time with your friends & family. Note: Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon.
*Thank you for donating towards our “Christmas Express Toy Drive”. Our “Winter Clothing Drive” ends on 12/30. The drop is in the warm-up area. Please donate.. 😉
WEEK AT A GLANCE: This is the last week of our strength cycle. We will 1RM starting the week of 1/6.
Monday, 12/23 – Shoulder Press % / (15) E4MOM
Tuesday, 12/24 – (45) “12 Bars of Christmas” (Alternatives will be offered)
Wednesday, 12/25 – We are closed on Christmas Day.
Thursday 12/26 – (15) Front Squat % / (12) For Time
Friday, 12/27 – (10) EMOM / (15) For Time
Saturday, 12/28 – (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
Shoulder Press (Weight)
A/B Clock: 30
(12) SHOULDER PRESS (rack) %
*Based off 90% + 10lbs.
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 1
SCALE DOWN:
5-3-1 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
4-6-8-10 & so on…
Strict Press (BB or DB’s)
16 Plank Shoulder Taps
48 WB Russian Twists
30 Dubs or 90 Singles
3:00 transition into
the B workout…
Workout (AMRAP – Reps)
(15) E4MOM x 4 /
Goal: 90-120+ WB Reps
• 3 MIN ON/ 1 MIN OFF
ME WB Shots reps =
your score!
Competitor:
12/9 CAL ECHO BIKE
12 (2) DB POWER CLEANS 50/35
ME WALL BALL SHOTS 30/20
RD 2 : 250/200 M ROW
RD 3: 500/400 M BIKE ERG
RD 4: 250/200 M SKI
Rx: 45/25 • 20/14
ROW/BIKE ERG/SKI/ECHO
Performance: 35/20 +/-
• 14/12
BIKE ERG/SKI/ECHO/ROW
Modifications:
Machine Work: Scale
as needed. Chat with
your coach.
Power Cleans: Scale
the load as needed.
Mod: 2 DB Hang Power
Cleans.
Wall Ball Shots: Scale
the load as needed
(partial squat is ok).