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
Front Squat (Weight)
A/B Clock: 30
(15) FRONT 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 Front Squat
STRENGTH ALTERNATIVE:
AMRAP
1:00 ME Air Squats
1:00 Wall Sit
(below depth)
Parking Lot KB F-Carry
50 Crunches (any style)
3:00 transition into
the B workout…
Thrusters and Box Jumps (Time)
(12) For Time /
Goal: Sub 10
Competitor:
21 (2) DB THRUSTER’S 50/35
21 BOX JUMPS ’24/20
15 THRUSTER’S
15 BOX JUMPS
9 THUSTER’S
9 BOX JUMPS
6 THRUSTER’S
6 BOX JUMPS
3 THRUSTER’S
3 BOX JUMPS
Rx:
45/25 * 24/20″ BOX
Performance:
35/20 * 24/20″ BOX
Modifications:
Thruster’s: Scale the
load (partial squat
or box squat is ok)
Box Jumps:
Scale the box
height or jump
onto stacked BP’s
or 100-80-60-40-20
Alt. Toe Taps.