FRIDAY 1.8.21

7
Jan

FRIDAY 1.8.21

Lowry CrossFit – CrossFit

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MC: “Cannonball” (Time)

5 Rounds:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155 / 105 lb)
Stimulus

– Conditioning Category: Threshold

– Looking at the mid-teens for a finish time here.

– Stimulus calls for a moderate-to-heavier barbell load, one that we could cycle for 10+ reps unbroken when fresh.

– We often talk through pacing the monostructural movement in a workout (which today would be the row), but the barbell here is a slightly heavier than “normal”. This is a great focus for the day… managing the volume consistently at this load.

Modifications

21/15 CALORIE ROW

– 15/12 Cal Assault Bike

– 15/12 Cal Ski

– 200m Run

– 15 Burpees

BOX JUMP OVERS

– Box Step Overs

EC: Metcon (No Measure)

EXTRA CREDIT:

Handstand Walk + Lunge

Alternating OTM x 10 (5 Rounds):

Minute 1 – 50′ Handstand Walk

Minute 2 – 50′ Barbell Front Rack Walking Lunge

Athletes build to a heavy 50′ lunge for the day.
Stimulus

– On the first minute, we are looking for practice.

– On the second, we are looking for strength conditioning.

– Time cap ourselves with :50s of work if the distance is a length we are not yet fully consistent with.

– On the lunging, let’s place our focus here, building to a heavy 50′ for the day over the course of the five rounds.

Modifications

HANDSTAND WALK

– 50 Seconds Of Handstand Hold Practice

– 20 Handstand Shoulder Taps Against A Wall

– 2 to 3 Wall Walks

– 30 Second Handstand Hold Against A Wall

FRONT RACK WALKING LUNGE

– 14 Front Rack Step Back Lunges (In Place)

– Double Dumbbell Front Rack Walking Lunges

– 14 Double Dumbbell Front Rack Step Back Lunges (In Place)

– Bodyweight Lunges

– 50′ Barbell Front Rack Carry