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FRIDAY 10.4.19

3
Oct

FRIDAY 10.4.19

Lowry CrossFit – CrossFit

Weekend Schedule:
SATURDAY 10.5.19
WOD- 8:00am
Open Gym: 9:00am-11:00pm

Sunday 10.6.19
Open Gym: 10:00am-12:00pm

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Hip Halo

MC: “BFF Comptrain” (AMRAP – Rounds and Reps)

AMRAP 20:

100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups
STIMULUS

This big, long chipper workout includes a little bit of everything

In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh

The goal is today is to finish the first round and then see how far we can get into the second round

Complete all reps at one station before moving onto the next

MC2: Metcon (Time)

Capacity Builder

On the Minute x 10:

8 Barbell-Facing Burpees

STIMULUS

The barbell-facing burpee is the focus of today’s capacity builder

With this being a very common Open movement, we’ll work through these reps to build capacity and confidence

Complete 8 reps on the minute for 10 minutes (80 reps total)

Rest whatever time remains until the next minute begins

The goal is to move quickly, but to stay within 3-5 sets on each effort

Record how long it takes for each round, with the final score being the slowest of the 10 rounds

The standards include completely facing the bar during the burpee and a two foot take-off and landing in the jump

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