FRIDAY 9.6.19
Lowry CrossFit – CrossFit
Weekend Schedule:
SATURDAY (9.7)
8:00am- WOD
8:00am-10:00am-Open Gym
SUNDAY (9.8)
10:00am-12:00pm-Open Gym
WU: Warm-up (No Measure)
500M Row
Banded Shoulder Distraction
Hip Halo
1: Muscle-ups (Max Effort)
STIMULUS
Retesting our baseline unbroken set of Ring Muscle-ups from the beginning of the “Sled Dog” cycle (7.5.19)
If we are not completing ring muscle-ups today, what we don’t want to test here is max Chest to Bar Pull-ups.
If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless
Instead, let’s use this day to either work on a drill we’ve been working on recently, or the recommendation below, the strict banded ring muscle-up.
1: Thruster (10 Rep Max)
STIMULUS
Retesting the 10RM Thruster from 8.15.19 as we look to improve our score
We’ll take the bar from the ground for our 10- rep heavy thruster
You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count
Squat cleaning the first rep is allowed
STRATEGY
10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns
MC: “Charlie Horse” (Time)
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike
Medball 20/14