FRIDAY 9.18.20
Lowry CrossFit – CrossFit
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1: Metcon (No Measure)
HANDSTAND WALKING
EMOM 10
Even- :45 Row (Recovery Pace)
Odd- “X” Distance HS walk
*option 1- 50′ HS walk
*option 2- 24″ HS walk
*option 3- 1:00 practice
*option 4- 2-3 wall walks
Stimulus
– Low intesity is the aim.. practice
– This will be repeated over the next two weeks
– Because of this, we have 3 options for the HS walk options based on your comfort level
– The row is there to elvevate our heart-rate slightly to better simulate open and competition stiumulus
2: Metcon (No Measure)
Strict Gymnastic – Strict HSPU
For Time:
8 Unbroken sets of 25% of max strict HSPU
Stimulus
– This progression will be repeated a total of 3 iterations, increasing each set by 5%
– We tested our max unroken set of strict HSPU’s on 8/31
– We will use that numver to increase our percentage work over the coming weeks
– These strict HSPU sets are intended to be unbroken each round
*MOD for HSPU
– Dual DB strict press
-Box HSPU
MC: “Litter Box” (Time)
3 Rounds:
3 Burpee Box Jumps (24/20)
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps (24/20)
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps (24/20)
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
Stimulus
– Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout
– You’ll complete all three rounds of 3-6-9 ideally allow for large unroken sets throughtout
– We expect this workout to take 15-25 minute to complete
EC: Metcon (Weight)
EXTRA CREDIT
OLY HEAVY- SNATCH
5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Set 1: 65% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Set 3: 73% of 1RM Snatch
Set 4+5: 77-80% of 1RM Snatch
Stimulus
– Lifting heavy on tired legs to simulate competition and open stimulus
– In most qualifier setting and competition, we have to earn the heavy barbell then be able to lift when we get there