MONDAY 9.21.20

Lowry CrossFit – CrossFit

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1: Metcon (No Measure)

STRICT GYMNASTICS

Part A: (0:00-7:00)

Rounds for Quality:

5 Pausing Handstand Scapular Pushups (1s at the top)

30′ Reverse Bear Crawl

5 Box Pistols (each leg)

Part B: (7:30-15:00)

Rounds for Quality:

5 Tempo Eccentric Kipping HSPU’s

:30 Dip Support on Rings

10 Alternating Pausing Pistols (1s in the bottom)
Stimulus

– Full control over the movements is what we are training here.

2: “Pausing Hang Squat Snatch” (6X2)

Bar at knee level, pause for 2s in the catch position (bottom of overhead squat)
All percentages based on 1RM Squat Snatch:

1) 50%

2) 53%

3) 56%

4) 59%

5) 62%

6) 65%

MC: “Dodgeball” (Time)

10 Rounds:

15 Wallballs (20/14)

200M Run
Stimulus

– Our conditioning piece today is a simple couplet of wallballs and running

– We expecdt this piece to take between 15-20 minutes to complete (1:30-2:00)

EC: Metcon (Weight)

EXTRA CREDIT:

Front Squat Complex

6X2

1 Pausing Front Squat (2s in the bottom)

1 Front Squat
*All percentages based on 1RM Front Squat

1) 60%

2) 63%

3)66%

4) 69%

5) 72%

6) 75%