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SATURDAY 9.28.19

27
Sep

SATURDAY 9.28.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Group Warm-Up

1: Metcon (Time)

Skill Conditioning

For Time (10 Minute Cap):

25′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

3-6-9-12-15-18-21: Strict Handstand Push-ups
Skill Conditioning

For Time (10 Minute Cap):

25′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

3-6-9-12-15-18-21: Strict Handstand Push-ups

STIMULUS

Coupling dumbbell front rack lunges and ascending strict handstand push-ups

The goal is to see how far you can get in 10 minutes

Choose a dumbbell weight that you’ll complete the 25 feet unbroken every set

You must keep your hands on the dumbbell throughout the movement – no letting the handles rest on the shoulders

If you hit the time cap, put 10:00 as your score and note total completed work in the notes

MC: “Jelly” (Time)

5 Rounds:

400 Meter Run

30/24 Calorie Row

30 Wallballs (20/14)
Can be done with a partner.

STIMULUS

This longer 5-round workout is similar to the CrossFit benchmark workout “Kelly”

We’ve subbed out the box jumps for calories on the rower here

Times will likely range from 20-35+ minutes

Choose a wallball weight that you can complete the 30 reps within 2 sets during the workout

SUBSTITUTIONS

Run

2x Row

28/20 Calorie Assault

EC: Metcon (3 Rounds for time)

EXTRA CREDIT:

Build to a Heavy at Each Distance:

1. 100′ Barbell Overhead Lunge

2. 50′ Barbell Overhead Lunge

3. 25′ Barbell Overhead Lunge
*Rest as needed

STIMULUS

Working three separate distances today: 100, 75, and 50 feet

The goal is to establish a “heavy” unbroken weight at each distance

Take around 1-3 attempts at each distance before moving on to the next

Enter your heaviest weight for each distance and SugarWOD will calculate the total weight moved across

If you struggle with mobility, stay light and work a few sets at each distance to get more familiar with the necessary ranges of motion

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