WEDNESDAY 1.29.20
Lowry CrossFit – CrossFit
De-Load Week
WU: Warm-up (No Measure)
MOBILITY
Wrist Stretches: 30 Seconds Each Direction
Handstand Hold Stretch: Accumulate 1 Minute
Straddle Stretch: 2 Minutes
ACTIVATION
40 Seconds Each
Easy Row
Active Samson
Front Plank
Moderate Row
Walkouts
Side Plank (20 Seconds Each Side)
Faster Row
Reverse Lunges in Place
Hollow Rocks
MC: “Buckle Up” (Calories)
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
STIMULUS
Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
Your score is the sum total of the 3 max calorie rows, log each round in the notes.
We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
Walking Lunges:
The first and last intervals are completed with no weight at all
The middle interval is completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping
Hold the dumbbell wherever is most comfortable for the weighted lunges
On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
STIMULUS
Training our midline and strict pressing strength in today’s Body Armor piece
Complete the listed reps and then rest until the top of the next minute
Romanian Deadlifts:
Build in weight or stay the same across, but these should be completed without dropping each round
Strict Handstand Push-ups:
Your percentage is based off your max set of strict handstand push-ups
For Example: If your max set is 10, you’ll complete 3 reps within the minute
These are ideally completed without breaking, but can be broken up as needed
GHD Sit-ups:
Choose a number you can complete without having to stop