Announcements
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE:
Monday, 1/20 – (15) For Time / (Remaining Time) Clean Complex
Tuesday, 1/21 – (12) 1RM Shoulder Press / (16) For Time
Wednesday, 1/22 – (18) For Time / (14) For Time
Thursday, 1/123 – (30) ACTIVE RECOVERY
Friday, 1/24 – (25) E5MOM x 5R
Saturday, 1/25 – (20) AMRAP – Hero WOD “JACK”
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
Front Squat (Weight)
A/B Clock: 30
(15) 1RM Front Squat
Work up to a 1RM Front
Squat (5-5-3-3-2-1…)
SCALE DOWN:
3RM Front Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
12 Front Squats (ground)
16 Strict Ring Rows
12/9 Cal (any) Machine
24 ABMAT BF Sit Ups
3:00 Transition into
the B Workout…
Squats, Lunges, Pull Ups, and Toes to Bar (Time)
(12) For Time /
Goal: Sub 11
*BB work is from
the ground.
Competitor:
24-18-12
BACK SQUATS 155/105
18-15-12
C2B PULL UPS
*Directly into…
24-18-12
REVERSE LUNGES 115/75
18-15-12
TOES TO BAR
Rx:
135/95 * 95/65
PULL UPS/TOES TO BAR
PERFORMANCE:
95/65+ * 75/55+/-
JUMPING PULL UPS /
HANGING KNEE RAISES
Modifications:
Back Squats:
Scale the load
or perform 2 DB
Front Squats or
1 DB Goblet Squats.
Pull Ups: Scale
up to any # of
Rx Pull Ups or
a mix (Rx /
Jumping.
Reverse Lunges:
Scale the load or
perform 2 (1) DB
Lunges (any style),
or use no weight
or hold onto Rings
for support.
Toes to Bar:
Scale up to any #
of Rx TTB (Rings) or
a mix TTB (Rings) &
Hanging Knee raises
or Toes to Rig.