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TUESDAY 3.26.19

25
Mar

TUESDAY 3.26.19

Lowry CrossFit – CrossFit

Deload Week.

Team,
Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We’re going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what’s ahead.

It’s so that, in a week from today, we can turn the page to building something new.

“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds:

1:00 Row + :30s Reverse Samson –

:45s Moderate Row + :30s Banded Good Mornings

:30s Fast Row + 10 Pushups + 5 Light DB Deadlifts (each side)

:15s Sprint Row + 10 Alternating Light DB Power Snatches

2 Rounds:

:60s Thoracic Opener

:30s Alternating Spiderman + Reach

Specific primer for “Inner Tube”

2 Rounds, gradually ramping up intensity.

6 Alternating DB Snatches (workout load, or slightly lighter)

6 AbMat Sit-Ups

6 Burpees

6 AbMat Sit-Ups

Rest as needed between rounds, and rest a full 3:00-4:00 after the final primer round before beginning.

MC: “Inner Tube” (Time)

22-18-14-10:

DB Snatches (50/35)

Sit-Ups

Burpees

Sit-Ups

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