FRIDAY 3.11.22
Lowry CrossFit – CrossFit
FRIDAY NIGHT LIGHTS!
Come join us tonight and do the last open workout of 2022- 22.3. Doors open at 4:00pm and we’ll be running heats throughout the evening. We’ll be celebrating with a potluck and some beverages after the workout. The dress up theme is Hawaiian so bust out those leis and grass skirts!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
1. Crossover Symmetry Activation
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Standing Fire Hydrants R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3 rounds
1:30 Row (easy to moderate)
1:30 AAB Bike (easy to moderate)
-then-
3-4 Rounds
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups
30 Single Unders
6-10 Thrusters (empty bar)
0:40 AAB (Fast)
4. Workout Prep
1 Set (at workout pace):
3 Pull Ups
3 Thrusters (at Workout Weight 1)
2 Chest to Bar Pull Ups
2 Thrusters (at Workout Weight 2)
1 Bar Muscle Ups
1 Thruster (at Workout Weight 3)
MC1: CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
MC1a: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here