CrossFit – Thu, Sep 14

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

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

“Might as well Jump” (AMRAP – Rounds and Reps)

AMRAP 14:

7 Thrusters

7 Box Jumps

7 Power Snatches

7 Box Jumps

Barbell: 95 / 65 lb

Box: (24″/20″)
Stimulus

– Overview: Athletes will be challenged to pace themselves throughout this workout so that each round is completed in roughly the same amount of time. Leg and shoulder fatigue will be major factors here.

– Thrusters: Reps should take 30s or less to complete. Loading should not exceed 60% of your 1RM thruster. Athletes may squat clean to begin the first rep.

– Box Jumps: Athletes are required to step down or jump down with a dead stop. Reps should take 30s or less to complete each set.

– Power Snatches: Reps should take 30s or less to complete.

– Score: Rounds + Reps

Modifications

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats

BOX JUMPS

– Reduce Box Height

– Box Step-Ups

– 1.5 x Squat Jumps

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings