THURSDAY 10.10.19


THURSDAY 10.10.19

Lowry CrossFit – CrossFit

Thursday nights during the open, the box will be open from 4:30pm-7:30pm and run like open gym. There will be an active recovery workout but you can also make up a WOD or use the time to work on skills. We will have the TV’s tuned in at 6:00pm to find out what the open workout will be. You may also choose to do the open workout after the announcement on Thursday night.

“Thursday Pre-Game”. Similar in look and feel to the Wednesday primer, the Thursday Pre-Game is an active recovery session.

If we are an athlete that feels *better* the day after an active recovery session, then the pre-game is a great fit. If we thrive off taking a full rest day, and we don’t feel rusty with the movements on Friday due to so, the full rest day absolutely is the go to for you. There is no right or wrong here – entirely based on how you feel as an athlete. If we do compete the Thursday Pre-Game, let’s be very mindful of our intensity. And keep it on the controlled side. View it as a longer “activation” or warmup to a workout. We’ll get a good sweat going, but the intention is to leave the gym better feeling better than when we came in.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Hip Halo

MC: Metcon (No Measure)

3 Rounds (Not For Score):

2 Minute Light Machine or Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Machine or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk