FRIDAY 12.04.20
Lowry CrossFit – CrossFit
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MC: “Green Monster” (Time)
“Green Monster”
3 Rounds:
50 Wallballs (20/14)
25 Toes to Bar
10 Devil Presses (50/35)
Stimulus
– Mid-range volume in each set, likely pushing out of “unbroken” territory.
– Aim is on the consistent breakup strategy from round #1 through 3.
– We will be grinding on two movements specifically (and intentionally): toes to bar, and devils press. Steady, methodical, disciplined pace.
Metcon (Time)
Gymnastic Stamina
30 Barbell-Facing Burpees
20 Ring Muscle-Ups
30 Barbell-Facing Burpees
Stimulus
– Simulating a more realistic environment, we’ll enter the ring work taxed.
– We *want* the steady and challenged ring reps today, but we do not want to find ourselves staring at the rings.
– See the modification section for options on scaling down the reps to preserve the stimulus (spend no more than 3:00 at the rings).
Modifications
BAR FACING BURPEES
– Standard Buprees to 6″” Target
– Burpees Over Parallette
RING MUSCLE-UPS
– Reduce Reps (15 or 10)
– Fix by time – 3:00 of Practice for Max Reps
– Banded Strict Muscle-ups
– Jumping Muscle-up
– Burpee Pull-up