FRIDAY 12.11.20

10
Dec

FRIDAY 12.11.20

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: “Tread Water” (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Chest to Bar Cindy”

(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)
Stimulus

– Steady pacer from start to finish.

– A subtle but important focus inside this workout is the larger set of DU’s, which we want to have in our repertoire.

– Today is an excellent chance to focus on our pacing inside of these three larger rep totals (check the clock at each halfway point).

Modifications

2,000 METER ROW

– 4,000m Bike

– 1,600m Run

– 1,600m Ski

– 40 Burpees + 60 Alternating Lunges

150 DOUBLE UNDERS

– 225 Single Unders

– Line Hops

– Double Taps

PULL-UP

– Banded Strict Pull-ups

– Ring Rows

– 2x Reps Dual DB Bent Over Row

PUSH-UP

– Elevate Floor

– Knee Push-Ups

AIR SQUAT

– Alternating Lunge

Metcon (Time)

Gymnastic Stamina

For Time:

9-6-3-6-9:

Burpee Box Jump Overs (30″/24″)

Bar Muscle-Ups
Stimulus

– Short range gymnastic sprint.

– Smooth and steady on the burpee box jump overs, with our focus on the pull-up bar.

– Be mindful of the ascending rep scheme in the back half. When fatigued from the previous work, the final two sets can prove to be the challenge.

Modifications

BURPEE BOX JUMP

– Lower Box Height

– Bar Facing Burpee

– Burpee Broad Jump

BAR MUSCLE-UP

– Ring Muscle-Up

– Jumping Bar Muscle-Up

– Banded Bar Muscle-Up

– 2x Reps Chest to Bar Pull-Upsl or Pull-Ups