TUESDAY 9.8.20


TUESDAY 9.8.20

Lowry CrossFit – CrossFit

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1: “The Ocho” (Time)

On the 4:00 x 8 Rounds:

20/15 Calorie Row

200M Row

– Today’s workout is an interval piece that includes 2 monostructural movements

– You’ll complete the 2 stations for time and rest with watever time remains in the 4- Minute window

-Rounds are designed to take around 2 miutes, giving us a rough 1:1 kwowrk to rest ratio

– With a good amount of rest built lin, the goal is to move with a sense of urgency during the work interval

– Final score will be the slowest of the 8 rounds

– Rounds begin on the 0-4-8-12-16-20-24-28

MOD for row

12/9 Cal assault

2: Metcon (Weight)

Midline A

3 Giant Sets:

50M Double DB Farmers Carry (Hang)

25M Single Arm OH Carry (left overhead)

25M Single Arm OH Carry (right overhead)

Rest 2 minutes between sets.

– Moving loads from point A to point B is one of the nest ways to build midline stability.

– It also is a frequesnt test in our sport.

– We will be alternating between a double db farmers carry and single arem overhead carries.

-These carries should e at a weight that is completed without putting the weights down.

– Record your DB weight.

3: Metcon (No Measure)


Midline B

9 Rower Pike Ups

Max Effort L-Sit on Parallettes

Rest 2 min between sets