TUESDAY 7.20.21

19
Jul

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.

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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.