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Components
"The Green Mile"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
SATURDAY 5.2.20 - Lowry CrossFit
Class
(All)
8:00AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
SATURDAY 5.2.20
MC: "The Green Mile" (Time)
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
STIMULUS
DESCRIPTION
This balanced triplet workout has a little bit of everything - cardio, gymnastics, and weightlifting
The flow of the workout is designed to help you maintain intensity - as we move from a lower body pull to an upper body pull to primarily a total body push
We expect this piece to take around 12-20 minutes to complete
RUN
Choose a distance that takes under 9 minutes to complete
Take this into account when choosing possible machine ""subs"" from the list further down the page
PULL-UPS
Choose a variation or rep number here that takes between 2-4 minutes to complete within the workout
See further down the page for "subs"
SQUAT CLEAN THRUSTERS
We're looking to move a moderate weight through a long range of motion with the squat clean thruster
Choose a weight here that you can complete as steady singles with 3-5 minutes (6-10 reps on the minute)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 02, 2020
Male Clients
Female Clients
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