Announcements
Friendly FYI, The Barbells in the equipment area belong to members, not LPF. Please use BB’s from the WOD floor only. TSYM!
*EVENTS:
HYROX RACE – HEW Delray Beach, Sat, 6/7 @ 10AM- $25pp (eventbrite.com)
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM
WEEK AT A GLANCE:
Monday, 5/26 – Hero WOD MURPH – Mod’s will be offered.
Tuesday, 5/27 – Shoulder Press % / For Time – Courtesy of Toria Pro “Grisabel”
Wednesday, 5/28 – Front Squat % / For Time
Thursday, 5/29 – 5:00 On/2:00 Off x 4R
Friday, 5/30 – 4 Intervals For Time
Saturday, 5/31 – 4:00 On/2:00 Off x 6R
*Please wipe down & put away all of your equipment after your WOD, machines included. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT %
*Based off 90% of your 1RM.
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% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
*ME Reps but no
less than 5 reps.
SCALE DOWN:
5 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
Parking Lot Farmer’s Carry
(2) KB’s
16 Alt. Step Up & Over’s
w/2 DB’s or 20 w/out
16 Ball Slam
1:00 Wall Sit (below
depth)
1:00 Plank Hold (elbows)
Rope Climbs, Lunges, and Running (Time)
(12) For Time /
Goal: Sub 9
Lunges are “Reverse”.
Runs vary for C/Rx.
Competitor:
*400 M RUN
2 LEGLESS ROPE CLIMBS
16 (2) FRONT RACK ALT
DB R-LUNGES 50/35
2 LEGLESS ROPE CLIMBS
16 (2) FRONT RACK ALT
DB R-LUNGES
*200 M RUN
1 LEGLESS ROPE CLIMB
12 (2) FRONT RACK ALT
DB R-LUNGES
1 LEGLESS ROPE CLIMB
12 (2) FRONT RACK ALT
DB R-LUNGES
Rx:
2 ROPE CLIMBS
16 (2) FRONT RACK ALT
DB R-LUNGES 45/25
2 ROPE CLIMBS
16 (2) FRONT RACK ALT
DB R-LUNGES
*400 M RUN
1 ROPE CLIMB
12 (2) FRONT RACK ALT
DB R-LUNGES
1 ROPE CLIMB
12 (2) FRONT RACK ALT
DB R-LUNGES
*200 M RUN
Performance:
*Follow C
16 (12) STRICT RING ROWS
35/20 DB
Modifications:
Running:
(400 M Run): 200 M
Run, Parking Lot
Run, 500/400 M
Row or 1000/800
M Bike Erg.
(200 M Run):
Parking Lot Run,
250/200 M Row
or 500/400 M
Bike Erg.
Rope Climbs:
Scale up to 1 rep
of Rx or Knotted
Rope Climbs or
perform Lay to
Stand (space
permitting).
Reverse Lunges:
Scale to any variation
with or without weight
(forward, assisted on
a BP or use the Rings
for assistance).