CrossFit – Thu, Jul 6

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

“Out of Hand” (Time)

Option B: “Out Of Hand”

5 Rounds For Time:

400 Meter Row

300ft. Farmers Carry 50 / 35 lb’s

200 Meter Run

10 Deadlifts 225 / 155 lb
Stimulus

– Overview: Athletes should feel as though they can stay in motion throughout this workout. The biggest factor athletes will run into will be muscular fatigue of the forearms.

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

– Farmers Carry: Performed with a pair of dumbbells. Should be completed in 1:30 or less.

– Run: Should be completed in 1:15 or less.

– Deadlift: Should be completed in 1:15 or less. Loading should not exceed 60% of your 1RM.

– Score: Total Time

Warm-Up

100m Row

20ft. Farmers Carry

100m Run

5 Deadlifts