Announcements
Friendly Reminder, The office is closed Sat, 12N – Mon, 9AM. Email us: info@crossfitlpf.com
/ heather.cflpf@gmail.com on the weekends and we will reply back on Monday.
CONGRATS to our WZA competitors for their * A L L O U T E F F O R T * this weekend…
and our Tipsy Turtle 5K Runners! We are so proud of all of you!
SAVE THE DATE! The 2025 CrossFit Open is Feb 27th – March 17th. Go to games.crossfit.com to sign-up –
All Levels Welcome… only $20.
SAVE THE DATE! BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE: This is our last week of 1RM lifts. Over the next 3 months,
we will continue to strength train but will focus a bit more on Olympic Weightlifting!
Monday, 1/27 – (15) 1RM Front Squat / (12) For Time
Tuesday, 1/28 – (15) AMRAP / (12) 3R Push Jerk (rack)
Wednesday, 1/29 – (15) 5×3 Sumo Deadlift / (10) AMRAP
Thursday, 1/30 – (30) ACTIVE RECOVERY
Friday, 1/31 – (12) Heavy Snatch BB Complex / (15) 5R For Time
Saturday, 2/1 – (30) “Bring a Friend Day – Partner WOD” For Time
Crossfit LPF – CrossFit
Sumo Deadlift (Weight)
A/B Clock: 28
(15) “FLOOR PAUSE”
SUMO DEADLIFT (UB)
Warm up to a moderately
heavy weight (3-3-3-3-3),
then perform a 5×3 SDL
at that “same” weight –
floor pause without
re-gripping. Do not MAX
out!
SCALE DOWN: 3 Rep
Deadlift (Traditional
or Sumo). Singles are
ok.
STRENGTH ALTERNATIVE:
(12) AMRAP:
6-9-12, etc.
Sumo Deadlifts
3-6-9. etc.
Bike Erg
6-9-12, etc.
KB Swings
Parking Lot Run
*OK to use to KB’s
Devil Thrusters, and Box Jump overs (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 5R-7R+
*Devil Thruster’s are
alternating – 1 S/A
DEVIL PRESS + 1
THRUSTER = 1 Rep.
2-4-6-8-10 & so on…
S/A DEVIL THRUSTER
BOX JUMP OVER’S
Competitor:
50/35 DB * “30/24 BOX
Rx: 50/35 DB * “24/20 BOX
Performance:
35/20 DB * “24/20 BOX
Modifications:
Devil Thruster: Up /
Down + DB Hang
Power Snatch +
Thruster = 1 (partial
Squat ok).
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s, perform Step Up
& Over’s or 10, 20, 30,
etc. Toe Taps on anything.