CrossFit – Thu, Jun 22

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

“Interstellar” (Time)

5 Rounds For Time:

21/15 Calorie AAB Bike

12 Shuttle Runs

9 Thrusters 115 / 85 lb

Rest 1 Minute Between Rounds

Time Cap: 25 Minutes
Stimulus

– Overview: In this triplet, athletes will be challenged to hold onto the barbell for unbroken sets of thrusters while the legs are under fatigue from the bike and shuttle runs.

– Echo Bike: Less than 2:00 to complete each round.

– Shuttle Runs: Less than 2:00 to complete each round.

– Thrusters: Less than 1:00 to complete each round. Loading should not exceed 65% of your 1RM thruster.

– Score: Total time including rest.

– Score: Total Time

Modifications

21/15 CALORIE ECHO BIKE

– Reduce Calories

– 21/15 Cal Assault Bike

– 21/15 Cal Ski

– 21/15 Cal Air Run

– 15/12 Cal Row or Bike Erg

– 8 Shuttle Runs

SHUTTLE RUNS

– Reduce Reps

– 400m Row

– 300m Ski

– 800m Bike

– 250m Air Run

– 300m Run

THRUSTERS

– Reduce Loading/Reps

– Sub Dumbbells

– Front Squats

– Push Presses