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WEDNESDAY 1.9.19

8
Jan

WEDNESDAY 1.9.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Glute and Hip activation (hip halo)

1: Muscle-ups (Max Effort)

If we are working towards our first ring muscle-ups, complete:

30 Banded Strict Ring Muscle-Ups

https://www.youtube.com/watch?v=jtmu_0qVZnk&feature=youtu.be

Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.

2: Front Squat (On the 1:30 x 7 Sets:)

1 Pausing Front Squat

1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 – 55% of 1RM Front Squat

Set #2 – 60%

Set #3 – 65%

Set #4 – 70%

Sets #5+6+7 – Build to a Heavy Complex

MC: “Satans Whiskers” (Time)

3 Rounds:

10 CTB Pull-Ups

10 Front Squats (185/135)

10 Barbell-Facing Burpees
SC1: 155/105

SC2: 135/95

SC3: 115/75

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