THURSDAY 2.1.18
Lowry CrossFit – CrossFit
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Bike Calories
500 Meter Row
WU: Warm-up (No Measure)
:30 Seconds
Easy Bike or Row
Push-up to Down Dog
Medium Bike or Row
Air Squats
Fast Bike or Row
Active Spidermans
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Gymnastics Warmup
:15 Second Hollow Hold
:15 Second Arch Hold
10 Scap Pull-ups
5 Kip Swing
1-3 Strict Pull-ups
5 Push-ups
3 Pike Push-ups
1 Strict Handstand Push-up or 3 Higher Pike Push-ups
1: Deadlift (1RM)
20min
*Choose one from Deadlift, Bench Press or Back Squat
2: Bench Press (1RM)
20min
3: Back Squat (1RM)
20min
4: Strict Pull-Ups (ME )
Choose one from Strict Pull-Ups, Weighted Pull-Ups, Muscle-Ups or Strict HSPU’s
5: Weighted Pull-ups (ME)
6: Muscle-ups (ME)
7: Strict Hand Stand Push-Ups (ME)
MC1: “1 Minute Bike for Calories” (Calories)
1 Minute Bike Calories
Choose either 1 minute bike for calories or 500M Row