TUESDAY 1.29.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Foam Roll
Hip Halo
Banded Shoulder Distraction
MC: “Hangnail” (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)
On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.
EC1: Metcon (No Measure)
EXTRA CREDIT #1
9 Rounds, OT2:00 (18:00 Total):
Males – 400 Meter Row
Females – 330 Meter Row
Round 1 – 2K Pace + 10 Seconds
Round 2 – 2K Pace + 4 Seconds
Round 3 – 2K Pace – 2 Seconds
Repeat that cycle two more full iterations for the total of the 9 rounds.
As an example, let’s take a female athlete who has an 8:00 2K time, their “/500m split” for their 2K was 2:00/500m. Inside today’s workout, we would take that 2:00 pace, and enter that into the respective splits. For said athlete, their workout would be:
Round 1 – Row 330m @ 2:10/500m (2K Pace + 10 Seconds)
Round 2 – Row 330m @ 2:04/500m (2K Pace + 4 Seconds)
Round 3 – Row 330m @ 1:58/500m (2K Pace – 2 Seconds)
EC2: Metcon (No Measure)
EXTRA CREDIT #2:
2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double KB FR Hold
15 GHD Sit-Ups