CrossFit – Fri, Nov 10

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

MOBILITY

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

“CHAD 1000X” (Time)

“Chad 1000x”

For Time:

1,000 Box Step-Ups

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout:

1. Slick // No rucksack. You pick the height of the step-ups.

2. Standard // 30/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20″ box for step-ups.
Stimulus

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack with anything available to get to workout weight.

⁃ Be sure to use a loading that allows you to complete at least 15 reps on the minute.

⁃ We’ll have a chance to practice 1 minute of step-ups in the practice round. 15 reps should be very comfortable in this time frame to go as prescribed.

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-70 minutes. We’ll time cap this workout at 70 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

Strategy

⁃ The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.

⁃ For efficiency in this high rep workout, the foot you step up to the box with should be the first foot off the box. This helps you quickly tap the opposite foot on the ground as you alternate legs.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.

Modifications

1,000 STEP-UPS

⁃ Reduce Reps

⁃ Reduce Height

⁃ Reduce Weight

– Reduce Time

⁃ 500 Walking Lunge Steps (With Weight)

– 1 Mile Walking Lunge (No Weight)

TIME MODS

– AMRAP 30

– AMRAP 20

– AMRAP 10

REP MODS

– 750 Reps

– 500 Reps

– 350 Reps

– 200 Reps