WOD

TODAY'S WOD

Workout of the Day

CrossFit - Thu, Apr 3

General Warm-up

1 set:
200-meter run
:20 high knees
:20 butt kickers
:20 up-downs
:20 plank shoulder taps
:20 mountain climbers

1 set:
30 single-unders
5 scap pull-ups
5 x 2 single-unders + 1 double-under
5 inchworm + push-ups
5 scap pull-ups
10 double-unders

250403 (AMRAP - Reps)

- RX -
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

- INTERMEDIATE -
On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)

- BEGINNER -
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)

- MASTERS 55+ -
On a 10:00 clock:
150 double-unders
50 pull-ups
Max-reps thrusters (75/115 lb)

Weighted Pull-ups (Post-workout 6 sets: 1-5 strict weighted pull-ups - Rest 1:30 between sets.)

Stretching (Checkmark)

Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side

- AT-HOME - (AMRAP - Reps)

On a 10:00 clock:
250 double-unders
70 alternating DB renegade rows (35/50 lb)
Max-reps double-DB thrusters (35/50 lb)

WOD

CrossFit - Thu, Apr 3

General Warm-up

1 set:
200-meter run
:20 high knees
:20 butt kickers
:20 up-downs
:20 plank shoulder taps
:20 mountain climbers

1 set:
30 single-unders
5 scap pull-ups
5 x 2 single-unders + 1 double-under
5 inchworm + push-ups
5 scap pull-ups
10 double-unders

250403 (AMRAP - Reps)

- RX -
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

- INTERMEDIATE -
On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)

- BEGINNER -
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)

- MASTERS 55+ -
On a 10:00 clock:
150 double-unders
50 pull-ups
Max-reps thrusters (75/115 lb)

Weighted Pull-ups (Post-workout 6 sets: 1-5 strict weighted pull-ups - Rest 1:30 between sets.)

Stretching (Checkmark)

Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side

- AT-HOME - (AMRAP - Reps)

On a 10:00 clock:
250 double-unders
70 alternating DB renegade rows (35/50 lb)
Max-reps double-DB thrusters (35/50 lb)

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

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