CrossFit – Thu, Sep 7

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

“Cinnabon” (Time)

5 Rounds For Time:

40 Sit-ups

3 Rounds of “Cindy”

200 Meter Farmers Carry 50 / 35 lb’s

1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

Time Cap: 30 Minutes
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. Grip and midline fatigue will be major factors in this workout.

– Sit-Ups: Reps should take 1:30 or less to complete each round.

– Rounds of “Cindy”: Each round of “Cindy” should take 1:00 or less. The pull-ups can be performed with or without a kip. The push-ups should be completed in 1-2 sets.

– Farmers Carry: This carry should be performed with a pair of dumbbells. The 200m should take 1:30 or less to complete each round.

– Score: Total time. If capped, add 1s for every incomplete rep. 100m = 1 rep.