TUESDAY 4.9.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Group Warm-Up
1: Strict Hand Stand Push-Ups (10 Sets: 30% of Max Strict Handstand Pushups)
If modifying, use last week’s test movement.
MC: “Bad Blood” (5 Rounds for reps)
5 Rounds:
1:00 – Max Burpee Box Jumps (24″/20″)
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest
EC: Metcon (No Measure)
2400M Row
EXTRA CREDIT:
2,400 Meter Row
Meters 0-200 – 2K Pace + 15 Seconds
Meters 201-400 – 2K Pace + 10 Seconds
Meters 401-600 – 2K Pace + 5 Seconds
Not for score, and rather for recovery and pacing practice.
Let’s take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today’s workout, they would complete:
Meters 0-200 – 2:00 / 500m pace
Meters 201-400 – 1:55 / 500m pace
Meters 401-600 – 1:50 / 500m pace
After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.