THURSDAY 10.24.19
Lowry CrossFit – CrossFit
Option to do pre-game 20.3 workout or make-up a workout you missed. Thursday night classes during the open will run like open gym from 4:30pm-7:30pm.
1: Metcon (No Measure)
At low intensity…
** Part A
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds:
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers
** Part B
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (moderate intensity):
300 Meter Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 Dumbbell Hang Clean and Jerks (light load)
10 Barbell Overhead Squats (light load, if not empty)
*Rest :45s-1:00 between efforts. Aim is to fully control intensity.
** Part C
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
STIMULUS
Today is an optional primer for tomorrow’s Open workout.
The goal here is to get the whole body moving in a lower intensity environment.
Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.
For the aerobic machines, any option fits here. Athlete’s choice.