FRIDAY 11.13.20


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


– 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…


35 Double-Unders

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell – 155 / 105 lb


– “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)


– 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”


– 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


– 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.