FRIDAY 10.4.19
Lowry CrossFit – CrossFit
Weekend Schedule:
SATURDAY 10.5.19
WOD- 8:00am
Open Gym: 9:00am-11:00pm
Sunday 10.6.19
Open Gym: 10:00am-12:00pm
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Hip Halo
MC: “BFF Comptrain” (AMRAP – Rounds and Reps)
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups
STIMULUS
This big, long chipper workout includes a little bit of everything
In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh
The goal is today is to finish the first round and then see how far we can get into the second round
Complete all reps at one station before moving onto the next
MC2: Metcon (Time)
Capacity Builder
On the Minute x 10:
8 Barbell-Facing Burpees
STIMULUS
The barbell-facing burpee is the focus of today’s capacity builder
With this being a very common Open movement, we’ll work through these reps to build capacity and confidence
Complete 8 reps on the minute for 10 minutes (80 reps total)
Rest whatever time remains until the next minute begins
The goal is to move quickly, but to stay within 3-5 sets on each effort
Record how long it takes for each round, with the final score being the slowest of the 10 rounds
The standards include completely facing the bar during the burpee and a two foot take-off and landing in the jump