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MONDAY 3.26.18

25
Mar

MONDAY 3.26.18

Lowry CrossFit – CrossFit

Similar to the last few Mondays, athletes will have the choice between retesting 18.5 or completing an alternate workout.

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WU: Warm-up (No Measure)

:30 Seconds

Active Spidermans

Slow Air Squats

Active Samson

Air Squats

Push-up to Down Dog

Banded Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

Chest to Bar Pull-ups Movement Prep

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Kettlebell Swing Movement Prep

With Lighter Weight

5 Deadlifts

5 Russian Swings

5 Kettlebell Swings

With Workout Weight

5 Kettlebell Swings

Thruster Movement Prep

5 Front Squats

5 Push Press (Pausing in Front Rack)

5 Thrusters

Build to Lighter Weight

5 Thrusters

Build to Workout Weight

Goblet Front Squat Movement Prep

With Lighter Weight

5 Pausing Goblet Front Squats

5 Goblet Front Squats

With Workout Weight

5 Goblet Front Squats

MC1: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

MC2: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

MC3: “The Other One” (AMRAP – Reps)

AMRAP 7:

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees

6 Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Burpees

9 Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Burpees

12 Kettlebell Swings (53/35)

12 Goblet Front Squats (53/35)

12 Burpees

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