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TUESDAY 1.29.18

28
Jan

TUESDAY 1.29.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Foam Roll

Hip Halo

Banded Shoulder Distraction

MC: “Hangnail” (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165)
On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

EC1: Metcon (No Measure)

EXTRA CREDIT #1

9 Rounds, OT2:00 (18:00 Total):

Males – 400 Meter Row

Females – 330 Meter Row
Round 1 – 2K Pace + 10 Seconds

Round 2 – 2K Pace + 4 Seconds

Round 3 – 2K Pace – 2 Seconds

Repeat that cycle two more full iterations for the total of the 9 rounds.

As an example, let’s take a female athlete who has an 8:00 2K time, their “/500m split” for their 2K was 2:00/500m. Inside today’s workout, we would take that 2:00 pace, and enter that into the respective splits. For said athlete, their workout would be:

Round 1 – Row 330m @ 2:10/500m (2K Pace + 10 Seconds)

Round 2 – Row 330m @ 2:04/500m (2K Pace + 4 Seconds)

Round 3 – Row 330m @ 1:58/500m (2K Pace – 2 Seconds)

EC2: Metcon (No Measure)

EXTRA CREDIT #2:

2 Rounds:

:30s Single Arm OH Hold (left arm)

15 GHD Sit-Ups

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups

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