CrossFit – Thu, Jul 20

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

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

“Press Release” (Time)

3 Rounds For Time:

1,000/800 Meter Row

50-30-10 Pressing Reps

50 Air Squats

Round 1: Burpees

Round 2: Handstand Push-ups

Round 3: Wall Walks

Time Cap: 30 Minutes
Stimulus

– Overview: Athletes should feel as though they can move steadily throughout this workout. The biggest factor athletes will run into will be muscular fatigue of the arms.

– Row: Should be completed in 4:30 or less each round.

– Burpees: Should be completed in 4:30 or less.

– HSPU: Should be completed in 2:00 or less.

– Wall Walks: Should be completed in 1:30 or less.

– Air Squats: Should be completed in 1:30 or less each round.

– Score: Time

Modifications

ROW

– Reduce Distance

– 800/650m Ski

– 2000/1600m Bike

– 800m Run

– 600m Air Run

BURPEES

– Reduce Reps

– Straight Arm Burpees

– Box Step-Ups

HSPU

– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Push-Ups

WALL WALKS

– Reduce Reps

– Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)

– 2 x Hand-Release Push-Ups

– 2 x Double Dumbbell Strict Presses

AIR SQUATS

– Reduce Reps

– Box Squats