FRIDAY 9.13.19
Lowry CrossFit – CrossFit
Deload Week.
WU: Warm-up (No Measure)
500M Row
Foam Roll
1: Metcon (No Measure)
With a 10:00 Running Clock…
Practice Sets:
21 Banded Good Mornings
25-50′ Handstand Walk
Gymnastic Skills
10 Minutes of Practice:
21 Banded Good Mornings
25-50′ Handstand Walk
STIMULUS
Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session
You’ll alternate between banded good mornings and 25-50 feet of handstand walking
Banded Good Mornings
SUBSTITUTIONS
Handstand Walk
1 Minute of Practice
1 Minute of Handstand Weight Shifting
1 Minute of Box Shoulder Taps
MC: “Tummy Time” (Time)
For Time:
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees
STIMULUS
“Tummy Time” is a down and back triplet workout that should take around 12-18 minutes to complete
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh
Within the workout, these should be variations and weights that allow you to complete each round within 3 sets
On the bar facing burpee, you do not have to stand to full extension when jumping over
You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar