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THURSDAY 10.24.19

23
Oct

THURSDAY 10.24.19

Lowry CrossFit – CrossFit

Option to do pre-game 20.3 workout or make-up a workout you missed. Thursday night classes during the open will run like open gym from 4:30pm-7:30pm.

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1: Metcon (No Measure)

At low intensity…

** Part A

3:00 Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds:

3 Slow Wall Squats

3 Walkouts

3 Russian Baby Makers

** Part B

3:00 Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

10 Dumbbell Hang Clean and Jerks (light load)

10 Barbell Overhead Squats (light load, if not empty)

*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

** Part C

3:00 Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions

8 Superman Rocks

16 Overhead Circles (8 each direction)
STIMULUS

Today is an optional primer for tomorrow’s Open workout.

The goal here is to get the whole body moving in a lower intensity environment.

Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.

For the aerobic machines, any option fits here. Athlete’s choice.

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