CrossFit – Thu, Aug 10

Lowry CrossFit – CrossFit

Bulletin Board

Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

MOBILITY

Thursday 30 Mobility

2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold (Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

“Stickler” (Time)

10 Rounds For Time (25 Minutes):

8 Deadlifts 185 / 135 lb

6 Strict Ring Dips

4 Strict Pull-ups

200 Meter Run
Stimulus

– Overview: Athletes should move through this workout at their maximum sustainable pace. The strict ring dips and pull-ups will be the major separators.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take 30s or less to complete.

– Strict Ring Dips: Reps should take 30s or less to complete.

– Strict Pull-Ups: Reps should take 30s or less to complete.

– Run: The 200m run should take 1:15 or less to complete.

– Score: Total Time

Warm-Up

4 Deadlifts

4 Strict Ring Dips

4 Strict Pull-ups

100 Meter Run

Modifications

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

STRICT RING DIPS

– Reduce Reps

– Banded Strict Ring Dips

– Box Dips

– Bench Dips

– Push-Ups

– Kipping Ring Dips

STRICT PULL-UPS

– Reduce Reps

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run