TODAY'S WOD

Workout of the Day

WOD

CrossFit - Sat, Aug 2
Warm-up

Shoulder warm-up | 3:00

1 set:
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction

Progressive warm-up | 7:00

1 set:
20 mountain climbers
10 alternating box step-ups
10 ring rows

1 set:
5 strict sit-ups
5 box jumps, slow
5-10 feet-elevated ring rows

1 set:
10 sit-ups
10 box jumps, fast
1-5 strict pull-ups

250802 (Time)

- RX -
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups

- INTERMEDIATE -
5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups

- BEGINNER -
5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows

- MASTERS 55+ -
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
- Athletes may step up onto the box.

Skill Work (Checkmark)

Post-workout
Accumulate:
10-30 GHD hip extensions
- Hold the top and bottom of each rep for :01.

Stretching (Checkmark)

2 sets:
:45 cobra stretch
:45 child's pose

- AT-HOME - (Time)

- AT-HOME -
5 rounds for time of:
20 sit-ups
15 jumps to, or over, an object (20/24 in)
10 double-DB hang power cleans (35/50 lb)

WOD

CrossFit - Sat, Aug 2
Warm-up

Shoulder warm-up | 3:00

1 set:
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction

Progressive warm-up | 7:00

1 set:
20 mountain climbers
10 alternating box step-ups
10 ring rows

1 set:
5 strict sit-ups
5 box jumps, slow
5-10 feet-elevated ring rows

1 set:
10 sit-ups
10 box jumps, fast
1-5 strict pull-ups

250802 (Time)

- RX -
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups

- INTERMEDIATE -
5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups

- BEGINNER -
5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows

- MASTERS 55+ -
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
- Athletes may step up onto the box.

Skill Work (Checkmark)

Post-workout
Accumulate:
10-30 GHD hip extensions
- Hold the top and bottom of each rep for :01.

Stretching (Checkmark)

2 sets:
:45 cobra stretch
:45 child's pose

- AT-HOME - (Time)

- AT-HOME -
5 rounds for time of:
20 sit-ups
15 jumps to, or over, an object (20/24 in)
10 double-DB hang power cleans (35/50 lb)

Wodify: Results in a box

At CrossFit Lowell, our priority is your success, regardless of abilities, history, injury, or limitations. We believe in pushing past the margins of individual experience to become better at what will come your way, from lifting a week’s worth of groceries to surviving a bear chase and everything in between.

Call us: (978) 710-8280

info@crossfitlowell.com

Visit us on

Wodify: Results in a box

© 2024 CROSSFIT LOWELL
Powered by INDUSTRY11 | Built in Lowell MA