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 POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center) –
The gym will be closed, so sign-up. Don’t miss out!
WEEK AT A GLANCE:
Monday, 7/21 – Back Squats % / For Time
Tuesday, 7/22 – For Time – “FATAL” Coutesy of CrossFit Asperitas
Wednesday, 7/23 – Shoulder to Overhead Complex / 3 Rounds For Time
Thursday, 7/24 – ACTIVE RECOVERY
Friday, 7/25 – Deadlifts % / For Time
Saturday, 7/26 – POOL WOD (The Gym is Closed)
*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
Back Squat (Weight)
A/B Clock: 31
(15) BACK SQUAT %
*Based off 90% of
your 1RM + 10lbs.
Warm-up to 65%,
then perform:
70% x 3
80% x 3
90% x 3+ (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
70% of 280 = 180
80% of 280 = 200
90% of 280 = 230
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
BACK SQUAT
STRENGTH ALTERNATIVE:
6-9-12 & so on…
Front Squats
(BB, DB or KB)
58 Plank Shoulder Taps
(any) Machine
15 WB BF Sit Ups
3:00 transition into
the B workout…
Jump Rope, Lunges, and Hang Power Cleans (Time)
(13) For Time /
Goal: Sub 11
*Lunges are alt.
Switch arms every
round. Ex. RD 1: R/A,
RD 2: L/A, etc.
Competitor:
75-65-55-45-35-25
DOUBLE UNDER’S
8 S/A DB OH R-LUNGES 50/35
8 HANG POWER CLEANS 155/105
Rx: 45/25 DB * 135/95 BB
Performance:
35/20 +/- DB * 95/65 BB +/-
90-80-70-60-50-40
SINGLE UNDER’S
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dubs
& Singles or Triple
the reps & perform
Toe Taps.
Lunges: Scale the
load or perform
S/A Front Rack
Lunges (any style)
with or without
weight.
Hang Power Cleans:
Scale the load
or perform 2 DB
Hang Power Cleans.