CrossFit – Fri, Mar 31
Lowry CrossFit – CrossFit
Bulletin Board
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MOBILITY
30s Banded Hamstring Stretch (Each Leg)
30s Push-Up To Down Dog
1:00 Active Spiderman
1:00 Active Twisted Cross
Weighted Pull-ups (Weighted Strict Pull-Up
For Total Load:
10-8-6-4-2
Rest 1-2 Minutes Between Sets.
)
Stimulus
– Use a weight belt or squeeze a dumbbell between the legs.
– Pull-ups must be performed unbroken each set.
– Athletes can pause & hang between reps but if the chin does not make it over the bar or if the feet hit the ground, the set will not count.
– Score: Enter weights used for each set. If you do not add weight or if you use a band, your score will be 0 for that set.
Modifications
– Banded Pull-ups
– Ring Rows
– Barbell Bent Over Rows
“Sugar Rush’ (Time)
“Sugar Rush”
3 Rounds For Time:
1,000/900 Meter AAB
21-15-9 Deadlifts 225/155lb
Time Cap: 10 Minutes
Stimulus
– Conditioning Category: High Threshold. Athletes should aim to move through this workout at their highest maximal sustainable pace.
– Bike: Should take 2:15 or less to complete each round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Athletes should be able to complete each round in 3 sets or less.
– Score: Total time it takes to complete the workout.
Strategy
– Let’s get outside our comfort zone on the the deadlifts. Aim to hold on for bigger sets than you are typically comfortable holding on for (1-3 sets).
– Pace the bike in a way that will allow you to push the deadlifts but this does not mean just coast the bike. We still want a solid effort here just not one that will severely impact our deadlift sets.
– Focus on quick transitions between the 2 movements.
Modifications
1,000/900 METER ECHO BIKE
– Reduce Meters
– 2:15 Time Cap
– 500/400m Row
– 400/300m Ski
– 400m Run
– 300m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells