CrossFit – Thu, Jun 8

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

“Lay Low” (5 Rounds for time)

5 Rounds For Time:

40 AbMat Sit-ups

3 Rope Climbs (15ft.)

20 Dumbbell Bench Press 22.5 / 15 kg’s

10 Shuttle Runs

Time Cap: 30 Minutes
Stimulus

– Overview: Athletes should move through this workout at their threshold pace. Can you finish the bench presses in 2 sets or less each round?

– Sit-Ups: Less than 1:30 to complete each round.

– Rope Climbs: Less than 1:30 to complete each round.

– Dumbbell Bench: Less than 2:00 to complete each round.

– Shuttle Runs: 1 rep = 25ft out + 25ft back. Less than 1:30 to complete each round.

– Score: Total Time

Modifications

ABMAT SIT-UPS

– Reduce Reps

– 1:30 Time Cap

ROPE CLIMBS

– Reduce Reps

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DUMBBELL BENCH PRESS

– Reduce Reps

– Reduce Loading

– Barbell Bench Press

– Floor Press

– Hand-Release Push-Ups

SHUTTLE RUNS

– Reduce Reps

– 12/10 Cals On Any Machine

– 300m Run

– 20 Burpees