FRIDAY 9.18.20

17
Sep

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