TUESDAY 7.20.21
Lowry CrossFit – CrossFit
Deload Week.
Please continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “Row your boat” (Time)
“Row Your Boat”
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Barbell: 135 / 95 lb
Stimulus
Conditioning Category: Threshold
– The weight should feel light for the deadlifts and moderate for the push press.
– We should choose a weight that allows us to complete the push press in no more than 2 sets at any point in the workout given that this will be the limiting factor between our 2 barbell movements.
– The row distance will be the same for male and female athletes.
– Each chunk of this workout should take roughly 6:00. Each round of deads, push press, and muscle-ups should take about 2:00.
– If you cannot complete 5+ bar muscle-ups unbroken when fresh, reduce the reps to something you can complete in 2 sets or less.
– Score: Total Time
Modifications
DEADLIFT & PUSH PRESS
– Dumbbells or Kettlebells
BAR MUSCLE-UPS
– Ring Muscle-Ups
– 10 Chest to Bar Pull-Ups
1,500 METER ROW
– 1,200m Ski
– 3,000m Bike
– 1,200m Run
– 900m Air Runner
EC: Metcon (Time)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
200M Farmers Carry (53/35)
Rest 2:00 Between Sets.