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%