THURSDAY 7.19.18


THURSDAY 7.19.18

Lowry CrossFit – CrossFit

*Deload Week

View Public Whiteboard

WU: Warm-up (No Measure)

:30 Seconds

Medicine Ball Foot Taps

Push-up to Down Dog

Medicine Ball Deadlifts

Active Spidermans

Squat to Medicine Ball

Active Samson

Squat Hold – 1 Minute

Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Medicine Ball Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MC: Metcon (Weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts
Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.