WEDNESDAY 8.26.20
Lowry CrossFit – CrossFit
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This is a deload week.
MC: “Kelly Rowland” (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
STIMULUS
DESCRIPTION
Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”
We last completed this longer workout on 7.30.19
Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower
The workout flows like this:
50/35 Calorie Row
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
50/35 Calorie Row
Times from the last completion of this workout ranged from 18-30
WALLBALLS
Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
Men throw to 10 feet
Women throw to 9 feet
BOX JUMPS
These are regular box jumps, so we’re looking to stand to full extension on top of the box
Jump up to the box for “RX”
In training, we recommend stepping down or jumping down over “rebounding” box jumps
Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running “
BA: Metcon (No Measure)
Body Armor
3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges
Rest as needed between sets.
STIMULUS
DESCRIPTION
Our Body Armor piece for the day will focus on upper body pressing as well as big sets of posterior work.
The workout will flow by doing all 3 sets of the strict press first, followed by all 3 sets of the weighted ring dips and finishing with the final 3 sets of the weighted glute bridges.
Use the same weight across for all sets.
SUBS
BARBELL STRICT PRESS
Dumbbell Strict Press
Weighted Ring Dips
No Weight
Weighted Push-ups
WEIGHTED GLUTE BRIDGES
No Weight
GHD Hip Extensions
Barbell Good Morning