Lowry CrossFit – CrossFit

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MC: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

WU: Warm-up (No Measure)

3 Sets, at a very low intensity:

:30s Light Row, :30s Light Air Squats, :30s Sit-Ups

After the initial, very light sweat, has been broken, complete 2 sets at a slightly higher intensity (but still very controlled):

:20s Moderate Row, 5 Wallball Front Squats

Rotate through the following stations twice:

:30s Active Spidermans –

:45s Banded Hamstring Distraction (each leg)

Into specific movement prep mobility:

Banded Ankle Distraction: 45s/Side

Place band low on the post and low on the ankle. Step forward to create tension and place foot on a 45# plate. Drive the shin forward while letting the band pull back on the joint. Spend 1 minute on each side.

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side –

This is a two part stretch. First part hips, second part ankles. We’re starting with a medicine ball squat hold, using the ball to drive ourselves into the bottom of a squat. Keep the chest high and drive the knees out with the elbows. For part two, lean your weight towards one side of the body to feel a stretch in the calves. 30 second squat hold followed by 30 seconds each side for the ankles.

PRIME: Warm-up (No Measure)

Specific Primer for “Open 19.1”

Gradually building to a full intensity round to finish.

2 Rounds:

7 Wallballs, 10/7 Calorie Row

Purpose here is to feel through the combination, and to elevate the heart rate. Moderate intensity here, purely feeling through the transitions. Start to rehearse our footwork here between stations.

2 Rounds:

7 Wallballs, 10/7 Calorie Row

Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.

1 Round:

19 Wallballs

19 Calorie Row

5 Wallballs

This round can be modified as seen fit, with the theme being true for all: A rehearsal round intended to capture the feel of the workout. So that we fully recognize the pacing effort, experiencing a single full round, despite the short-term fatigue it can induce, will help us confirm our approach. The final 5 wallballs following gives us the chance to feel the start of “round 2”.

Following, rest 3:00-5:00, and begin.