CrossFit – Thu, Oct 12
Lowry CrossFit – CrossFit
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
“Utterly Exhausted” (AMRAP – Reps)
Option B: “Utterly Exhausted”
2 Rounds For Total Reps:
2 Minutes AAB Cal
2 Minutes Burpees
2 Minutes Shuttle Runs
Stimulus
– Overview: Athlete will have 2 minutes to complete as many reps as possible of each movement. There will be no programmed rest so athletes can choose to use the entire 2 minutes or stop 10-15 early to prepare for the next movement.
– Bike Erg: Athletes should be able to hold 80+ RPM’s throughout.
– Burpees: These are standard burpees. Hands should go overhead at the top with a small jump with hips extended.
– Shuttle Run: 1 Shuttle Run = 25ft. Out + 25ft. Back.
– Score: Total Reps
Strategy
– Let’s aim to hold 12/10 calories or more each minute on the bike (24/20+ calories in 2 minutes.
– Let’s shoot for 10+ burpees each minute (20+ in 2 minutes).
– Let’s see if we can get 7 shuttle runs or more each minute (14+ in 2 minutes.
– The bike and the burpees are both 2 movements where we can bank a solid amount of reps. Let’s choose 1 of these movements to lean into.
Modifications
BIKE ERG
– Echo Bike
– Assault Bike
– Row
– Ski
– Air Run
– Shuttle Run
BURPEES
– Box Jumps
– Cals On Any Machine
– Push-Ups
– Jumping Lunges
SHUTTLE RUN
– Air Run
– Bike Erg
– Echo Bike
– Assault Bike
– Row
– Ski