FRIDAY 11.13.20

12
Nov

FRIDAY 11.13.20

Lowry CrossFit – CrossFit

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1: Metcon (Time)

Gymnastic Stamina Benchmark

For Time:

100 Double Unders

50′ Handstand Walk

80 Double Unders

50′ Handstand Walk

60 Double Unders

50′ Handstand Walk

40 Double Unders

50′ Handstand Walk

20 Double Unders

50′ Handstand Walk
Stimulus

DESCRIPTION

– With today being a repeat from the first week of the cycle, it’s a great opportunity to learn from our previous attempt and benefit from the work this cycle.

– This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate.

– The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter.

– Set-up 5 foot markers for your walk.

MC1: “The Landlord” (AMRAP – Rounds and Reps)

On the 0:00…

AMRAP 12:

35 Double-Unders

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell – 155 / 105 lb
Stimulus

DESCRIPTION

– “The Landlord” is a conditioning piece that focuses on moderate weight barbell cycling

– This will be the first of two parts that utilize the same clock

– Your score over the 12 minutes of work is total rounds + reps completed

– We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)

DOUBLE UNDERS

– The double under rep number is designed to be small and manageable

– Choose a rep number or variation that can be completed in 45 seconds or less

– See all the way down the page for “modifications”

BARBELL MOVEMENTS

– Let’s use a singular barbell weight based off the most challenging movement: the push jerk

– This should be a load that allows you to complete the 5 push jerk reps unbroken each round

MC2: Metcon (Weight)

Push Jerk

On the 20:00…

On the 1:30 x 6 Sets:

1 Push Jerk

1 Split Jerk

All repetitions come from the rack/blocks.

Percentages based on 1RM Jerk:

Set 1 – 70% of 1RM Jerk

Set 2 – 74% of 1RM Jerk

Set 3 – 78% of 1RM Jerk

Set 4 – 78-82% of 1RM Jerk

Set 5 – 78-86% of 1RM Jerk

Set 6 – 78-90% of 1RM Jerk
Stimulus

DESCRIPTION

– This is the second part utilizing the same running clock as “The Landlord” that will begin when the clock hits 20:00.

– This jerk complex will be taken from the rack and both will be completed before returning the bar to the rack.

– As the percentages climb, there is some wiggle room in the final few sets to choose the heavier weights.

– We don’t want to go past where our ability allows for sound technique.

– If we have our 1RM Jerk loaded in the app, we will have our percentages calculated for us.