MONDAY 3.19.18
Lowry CrossFit – CrossFit
Similar to the last few Mondays, athletes will have the choice between retesting 18.4 or completing an alternate workout.
WU: Warm-up (No Measure)
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Active Samson
then
Barbell Warm-Up
5 Good Mornings (45/35)
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
MC1: Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
SC1: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
MC2: “Cloud 9” (AMRAP – Rounds and Reps)
AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)