FRIDAY 11.27.20
Lowry CrossFit – CrossFit
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1: Metcon (Time)
Ring Muscle-Up Benchmark
For Time:
30 Ring Muscle-Ups
Starting on the 0:00, and every 3:00 thereafter:
300/250 Meter Row
6 Lateral Burpees over Rower
Stimulus
– A gymnastic benchmark for the cycle.
– With each round starting with rowing and burpees, we’ll use the remainder of each 3:00 window to accumulate ring muscle-ups.
– The “task” is 30 ring reps for time, with a 5 round cap (totalling 15:00).
– If we reach the cap, let’s enter “15:00” with an additional :1s for every ring rep not completed (example being, if short 3 ring reps, 15:03).
Modifications
30 RING MUSCLE-UPS
– 30 Bar Muscle-ups
– 50 Chest to Bar Pull-ups
– 60 Chin Over Bar Pull-ups
300/250m Row
– 250/200m Run
– 250/200m Ski Erg
– 600/500m Bike
BURPEE OVER ROWER
– Burpee Over Barbell
– Burpee Over Parallette
– Burpee to 6″ Target
MC: “Side Effect A” (AMRAP – Rounds and Reps)
On the 0:00… “Side Effect A”
AMRAP 10:
5 Deadlifts (335 / 235 lb)
10/7 Calorie Assault Bike
50′ Handstand Walk
Stimulus
– First of a two-part workout that have a 5:00 rest period separating them.
– In both triplets, we have deadlifts, handstand work, and a monostructural movement (bike 1st, run 2nd).
– The 1st AMRAP is intended to be heavy…. a deadlift we could cycle for 5+ reps unbroken when fresh.
– The 2nd AMRAP is intended to be moderate… a deadlift we could cycle for 21+ reps unbroken when fresh.
10/7 CALORIE ASSAULT BIKE
– 13/10 Calorie Row
– 200m Run
50 FOOT HANDSTAND WALK
– 2 Wall Walks
– 1:00 Practice
– :30s Handstand Weight Shifts
– 75 ft. Bear Crawl
MC2: “Side Effect B” (AMRAP – Rounds and Reps)
On the 15:00… “Side Effect B”
AMRAP 10:
10 Deadlifts (225 / 155 lb)
15 Kipping Handstand Pushups
200m Run
Stimulus
– Part two of two, and indeed a separate score from the first.
– The load is lighter, but we can expect slightly longer rounds, duration wise, compared to the first.
– Stimulus, just like the first, is holding that line.. our threshold pace.