THURSDAY 7.19.18
Lowry CrossFit – CrossFit
*Deload Week
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.