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TUESDAY 6.26.18

25
Jun

TUESDAY 6.26.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or 400M Run

Kettlebell Ankle Stretch – :30 Seconds Each Side

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

Squat Hold – :30 Seconds

Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Banded Walks

A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

1: Front Squat (CUSTOM)

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

Log 1 @ 95%

MC: Metcon (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/50)

400 Meter Run

EC: Metcon (Time)

EXTRA CREDIT:

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters – Both Front Rack

4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention

on each set being unbroken. Free to build between sets

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