MONDAY 10.05.20

Lowry CrossFit – CrossFit

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1: Metcon (No Measure)

Strict Gymnastics

3 Rounds of Practice (not for score):

1:00 Freestanding Handstand Holds

1:00: 3- Pause Strict Pull-Ups*

1:00: Alternating Pistols

1:00: 3- Pause Deficit Pushups*

1:00: Rest

*3- Pause Strict Pull-Up: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down

*3- Pause Defiict Pushups: With hand-on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom, 1s pause halfway up.
STIMULUS

– This strict gymnastics piece will start our deload week

– focus on form vs intensity

2 : Metcon (Weight)

Front Squat + Back Squat

5 Supersets:

3 Front Squats

6 Back Squats

*Rest as needed between sets
All Percentages based on 1RM Front Squat.

Sets:

1) 50%

2) 53%

3) 56%

4) 59%

5) 62%

STIMULUS

– move directly into your back squats after completing the 3 front squats

– all 9 reps should e completed under 2 minutes

MC: “Flinstones 10.5.20” (AMRAP – Rounds and Reps)

50 Wallballs (20/14)

40 Alt DB Snatch (50/35)

30/24 Cal Row or 23/16 AAB

20 Toes to Bar