MONDAY 9.14.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1A: Metcon (No Measure)
Strict Gymnastics A
{on the 0:00}
7:00 for Quality Practice Rounds:
2 Wall Walks
:20 Wall- Facing handstand hold
5 Box Pistol (each leg)
1B: Metcon (AMRAP – Reps)
Strict Gymnastics B
{On the 10:00}
Ascending Ladder for 7:00
1 Strict HSPU, 1-3 False Grip Ring Pull-Ups
2 Strict HSPU, 1-3 False Grip Ring Pull-Ups
…
Continue to add (1) Strict HSPU per round until the 7:00 time cap is reached. Athlete’s choice on level of difficulty of the Ring Pull-Up. Options:
– Strict versus kipping
– Chin over rings vs chest to rings
– Ring Rows in false grip
2: Overhead Squat (Build a 2-rep heavy)
In a 10 minute window.
All reps taken from rack.
Stimulus
– A heavy double is not necessarily a max effort, but a weight that is challenging but still allows for a very good position and technique.
3: “Speed Demon” (4 Rounds for reps)
AMRAP 3
200M Run
15 Bar Facing Burpees
Max OHS (65/45)
*rest 3 minutes
AMRAP 3
200M Run
12 Bar Facing Burpees
Max OHS (75/55)
*rest 3 minutes
AMRAP 3
200M Run
9 Bar Facing Burpees
Max OHS (95/65)
*rest 3 minutes
AMRAP 3
200M Run
6 Bar Facing Burpees
Max OHS (115/85)
Stimulus
– Today’s fast paced intervals end with max sets of overhead squats at increasing weights
– After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining
– Your score for each round is the total number of reps completed
– Adjust running distance and burpee reps to allow for at least 1 minute on the barbell
EC: Metcon (Weight)
EXTRA CREDIT:
Oly Technique – Snatch Balance
6 Sets- rest as needed between sets.
Set 1: 3 reps @ 50% of 1RM
Set 2: 3 reps @ 55% of 1RM
Set 3: 2 reps @ 60% of 1RM
Set 4: 2 reps @ 60-65% of 1RM
Set 5: 1 rep @ 60-70% of 1RM
Set 6: 1 rep @ 60-70% of 1RM