Call Us: (303) 803-8537

SUNDAY 3.4.18

3
Mar

SUNDAY 3.4.18

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

:30 Seconds x 2 Rounds

Active Spidermans

Active Samson

Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Front Rack Stretch – 1 Minute

*Laying on your chest, place your elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Dumbbell Ankle Stretch – :30 Each Side

*Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Movement Prep

5 Dumbbell Squats (Lighter Weight)

5 Dumbbell Squats (Workout Weight)

4 Bar-Facing Burpees

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

1 Round

3 Dumbbell Squats

3 Barbell Cleans

MC1: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

MC1A: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

MC2: Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

MC2A: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Leave a Reply