WEDNESDAY 2.19.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Hip Halo
Laying Front Rack Stretch: 1-2 Minutes
Dumbbell Ankle Stretch: 1 Minute Each Side
Child’s Pose on Box: 1-2 Minutes
1: “Beast Builder Benchmark 2.19.20 (7 Rounds for reps)
On the Minute x 7:
Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
STIMULUS
The Thruster is the focus of today’s Beast Builder
Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins
In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
You can use 3 different barbells or change out weights during your rest
Choose your weights based on the following recommendations:
1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh
2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh
3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh
Record your total reps at each barbell
Your score will be the sum total of all 7 rounds
2: “Long Haul” (Time)
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
STIMULUS
GENERAL
2 rounds for time through this longer conditioning piece
We expect this workout to take around 15-25 minutes to complete
PUSH PRESS
Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
Within the workout, this should be a weight you can complete in 3 sets max
SINGLE DUMBBELL BOX STEP-UPS
Use one dumbbell and hold it however is most comfortable for you
This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
BURPEES
These are standard burpees
Just like on the box step-ups, ensure full extension at the top of each rep
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute Between Rounds