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TUESDAY 4.9.19

8
Apr

TUESDAY 4.9.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Group Warm-Up

1: Strict Hand Stand Push-Ups (10 Sets: 30% of Max Strict Handstand Pushups)

If modifying, use last week’s test movement.

MC: “Bad Blood” (5 Rounds for reps)

5 Rounds:

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans (155/105)

1:00 – Assault Bike Calories

1:00 – Rest

EC: Metcon (No Measure)

2400M Row
EXTRA CREDIT:

2,400 Meter Row

Meters 0-200 – 2K Pace + 15 Seconds

Meters 201-400 – 2K Pace + 10 Seconds

Meters 401-600 – 2K Pace + 5 Seconds

Not for score, and rather for recovery and pacing practice.

Let’s take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today’s workout, they would complete:

Meters 0-200 – 2:00 / 500m pace

Meters 201-400 – 1:55 / 500m pace

Meters 401-600 – 1:50 / 500m pace

After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.

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