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
Shoulder Press (Weight)
A/B Clock: 32
(12) SHOULDER PRESS%
*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
SHOULDER PRESS
STRENGTH ALTERNATIVE:
12 (2) DB Strict Press
12 (2) DB Hang Power Cleans
12 (2) DB Front Squats
24 V-Ups or Alt. Toe Touches
3:00 transition into
the B workout…
Running, Deadlifts, and Wall Walks (AMRAP – Rounds and Reps)
(7) AMRAP /
Goal: 3R-4R+
*B/I: 400 M RUN
Competitor:
9 DEADLIFTS 225/155
1-3-6-9-12 & so…
WALL WALKS
Rx: 205/145 BB
Performance:
135/95+/- BB
PARTIAL WALL WALKS
Modifications:
Running: See
“Run Mods” on
the WB.
Deadlifts:
Scale the load
or perform KB
Deadlifts.
Wall Walks:
Scale up to a
set # of Rx and
or partial Wall
Walks and or
Wall Planks
or C2G Walk
Outs..
3:00 Transition
into the B workout…
Running, Push Press, and Toes to Bar (AMRAP – Rounds and Reps)
(7) AMRAP /
Goal: 3R-4R+
*B/I: 400 M RUN
Competitor:
6 PUSH PRESS 155/105
6-9-12-15-18 & so on…
TOES TO BAR
Rx: 135/95 BB
Performance: 95/65 BB
HANGING KNEE RAISES
Modifications:
Running: See
“Run Mods” on
the WB.
Push Press:
Scale the load
or perform (2)
DB Push Press.
Toes to Bar:
Scale up to Toes
to Bar (Ring)
attempts or a
mix (up or down)
or Toes to Rig.