Announcements
*EVENTS:
9/11 Memorial WOD – Thur, 9/11 – Wear your red, white & blue..
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/8 – Deadlifts % / For Time
Tuesday, 9/9 – 4 Rounds For Time
Wednesday, 9/10 – Back Squats % / (12) AMRAP
Thursday, 9/11 – 9/11 Memorial WOD – For Time
(repeat from 9/11/24 / revised for “C”)
Friday, 9/12 – ACTIVE RECOVERY – *Re-test from 8/29/24
Saturday, 9/13 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*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: 30
(15) BACK SQUAT %
(rack)
*Based off 90% of
your 1RM + 20lbs.
Warm-up to 70%,
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 + 20 = 290
70% of 290 = 205
80% of 290 = 230
90% of 290 = 260
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
BACK SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
3-6-9, 12, etc.
Front Squats
(any style)
Ball Slam
Parking Lot Run
48 WB Russian Twists
3:00 transition into
the B workout…
Wall Walks, Overhead Squats, and Jump rope (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 5R-7R+
*Add 1 Wall Walk
each round.
Competitor:
2, 3, 4 & so on..
WALL WALKS
6 OH SQUATS 135/95
48 DOUBLE UNDER’S
Rx: 115/75 BB
Performance: 75/55 +/-
PARTIAL WALL WALKS
Modifications:
Wall Walks:
Wall Plank w/hold
or 3, 4, 5, etc.
C2G Walk Outs.
OH Squats:
Scale the load
or perform
Back Squats.
Dubs: Scale up
to any # of Dub
attempts or a
mix of Dubs
& Singles, or
96 Toe Taps
(stacked plates)
or 7/5 Cal Machine.