CrossFit – Thu, Oct 19
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
“Buy,Buy,Buy” (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds with Time Remaining:
30 Double Unders
15 Front Squats 95 / 65 lb
Rest 5 Minutes
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds with Time Remaining:
30 Double Unders
10 Front Squats 135 / 95 lb
Rest 5 Minutes
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds with Time Remaining:
30 Double Unders
5 Front Squats 165 / 115 lb
Stimulus
– Overview: This is a repeat workout from 8/14/2020. In this interval style workout, athletes will begin each AMRAP with a 50/35 calorie row. In the remaining time of the AMRAP, athletes will alternate between sets of 30 double unders and front squats. The loading of the front squat will increase each AMRAP, while the reps decrease.
– Row: Should be completed in 4:00 or less.
– Double Unders: Should be completed in 45s or less.
– Front Squats: Should be completed in unbroken sets each round. The final bar should not exceed 70% of your 1RM front squat. Athlete may squat clean the first rep and have it count as their first front squat.
– Score: Rounds + Reps Completed Each Round (Does Not Include The Row).
Strategy
– Let’s aim to hold about 15/12 cals per minute on the rower. We can push these rows a bit each AMRAP knowing that you will not be getting back on the rower until the next AMRAP.
– Let’s shoot for 1-2 sets of double unders each round. Take a break here if you are nervous about it affecting your front squats.
– Let’s see if we can complete the front squats unbroken each round and avoid having to clean the bar more times than necessary.
Modifications
50/35 CALORIE ROW
– Reduce Cals
– 4:00 Time Cap
– 50/35 Cal Bike Erg
– 35/24 Cal Ski
– 35/24 Cal Assault or Echo Bike
– 35/24 Cal Air Run
– 600m Run
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
FRONT SQUATS
– Reduce Loadings
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 2x Air Squats