CrossFit – Thu, Nov 9

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

“Big Fish” (AMRAP – Reps)

Option B: “Big Tuna”

https://ctstorageprod.blob.core.windows.net/videos-coaching/toes-to-bar-head.mp4

AMRAP 7:

15/12 Calorie Bike Erg

9 Box Jumps (30″/24″)

Rest 2 Minutes

AMRAP 7:

15/12 Calorie Bike Erg

9 Toes to Bar

Rest 2 Minutes

AMRAP 7:

15/12 Calorie Bike Erg

1-2-3…Rope Climbs (15ft.)
Stimulus

– Overview: In each 7 minute AMRAP, athletes will try to accumulate as many rounds and reps/calories of each of the given movements. Quad and midline fatigue will be major factors throughout this workout.

– Bike: Each 15/12 cal bike should take 1:15 or less to complete.

– Box Jumps: Reps should take 1:00 or less to complete. Athletes must stand fully on the box before stepping or jumping down. Rebounding is not permitted.

– Toes To Bar: Reps should take 1:00 or less to complete.

– Rope Climbs: Each rep should take 30s or less to complete.

– Score: Enter total rounds + reps completed each AMRAP. Overall score will be the sum total of all.

Modifications

15/12 CALORIE BIKE ERG

– Reduce Cals

– 1:15 Time Cap

– 12/9 Cal Assault or Echo Bike

– 15/12 Cal Row

– 12/9 Cal Ski

– 12/9 Cal Air Run

– 200m Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Squat Jumps

– 18 Double Unders

– 18 Plate Hops

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 3 Single Arm Ring Rows Each Arm = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– 2 Lay to Stand Climb