Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/14 – Front Squats % / AMRAP
Tuesday, 7/15 – 5:00 ON / 2:00 OFF X 4R
Wednesday, 7/16 – Shoulder Press % / AMRAP 7 x 2
Thursday, 7/17 – For Time
Friday, 7/18 – 4 Rounds For Time
Saturday, 7/19 – 9 Rounds For Time
*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT %
*Based off 90% of
your 1RM + 10lbs.
Warm-up to 65%,
then perform:
65% x 5
75% x 5
85% x 5+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
270 + 10 = 280
65% of 280 = 180
75% of 280 = 200
85% of 280 = 230
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5-5-5-5-5
FRONT SQUAT
STRENGTH ALTERNATIVE:
6-9-12 & so on…
Air Squats
Push Ups
(any) Machine
24 Crunches
3:00 transition into
the B workout…
Jump Rope, Devil Thrusters & Pull Ups (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
*Devil Thruster
is 1 DB (Alt.)
Competitor:
35 DOUBLE UNDER’S
3-6-9-12 & so on..
DEVIL THRUSTER 50/35
1-3-5-7 & so on…
RING MUSCLE UPS
OR BAR MUSCLE UPS
Rx:
50/35 DB
3-6-9-12 & so on…
C2B PULL UPS
Performance:
35/20 DB
3-6-9-12 & so on…
PULL UPS OR
JUMPING PULL UPS
50 SINGLE UNDER’S
Modifications:
Pull Ups: OK
to stay at the
same # of reps
ea, round. Or
Strict Ring Rows
Devil Thrusters:
Scale the load
or Up / Down
+ DB Snatch
into Thruster
or Front Squat
+ Push Press
Jump Rope:
Scale up to
Dub attempts
or a mix of Dubs
& Singles or
90 Toe Taps on
stacked BP’s.