SATURDAY 5.9.20
Lowry CrossFit – CrossFit
MC: Metcon (Time)
Gymnastic Skill
For Time:
100 Double Unders, 20′ Handstand Walk
80 Double Unders, 40′ Handstand Walk
60 Double Unders, 60′ Handstand Walk
40 Double Unders. 80′ Handstand Walk
20 Double Unders, 100′ Handstand Walk
Time Cap: 10 Minutes
STIMULUS
DESCRIPTION
We’ll alternate between two higher skill movements in this gymnastics couplet
As the double unders decrease, the handstand walk distance will increase
This piece is for time and has a cap of 10 minutes
If you have 80+ double unders unbroken and 40+ feet of handstand walking unbroken – try to complete this workout as written
If you’re not quite there, consider the follow option to get a good amount of reps and practice at each movement :
5 Rounds x 2 Minute Windows :
Round 1: 1:30 Double Unders + :30 Handstand Walk
Round 2: 1:15 Double Unders + :45 Handstand Walk
Round 3: 1:00 Double Unders + 1:00 Handstand Walk
Round 4: :45 Double Unders + 1:15 Handstand Walk
Round 5: :30 Double Unders + 1:30 Handstand Walk
You can also complete the same time frame with “subs” from the list below
SUBS
DOUBLE UNDERS
Reduce Reps
2x Single Unders
Double Under Practice (Listed Above)
HANDSTAND WALK
Reduce Distance
Practice Time (Listed Above)
MC: “Riggs” (Time)
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups
STIMULUS
DESCRIPTION
This balanced workout is designed in a way where you are switching stations quickly
While 10 rounds seems on the longer side, the work taking place inside the gym has very small reps, which allow you to clear them fast and maintain intensity
The balance of weightlifting, gymnastics, and cardio makes this a well rounded workout
We expect this piece to take around 15-20 minutes to complete
POWER SNATCH
Just 1 rep per round today – but the weight is on the moderately heavy side
This should be a weight that you could complete for 3-5 reps unbroken when fresh
GYMNASTICS MOVEMENTS
Small sets of gymnastics movements follow the running and power snatches
Choose a rep number or variation that allows you to complete both of these stations ideally unbroken
See further down the page for “subs”
STRATEGY
GENERAL
The way this workout is set up encourages you to push the pace on each movement
With such small reps, see if you can go unbroken throughout the workout
Adjust your pace between movements to allow for this
Envision your transition speeds in rounds 5-7 and try to hold that from the beginning
If you’re going unbroken – the only ways to go faster today are to run faster and transition faster
You can adjust your run pace and transition time to help you move most efficiently through this workout
SUBS
RUN
250 Meter Row or Ski Erg
12/9 Calorie Assault
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
Chest to Bar Pull-ups
STRICT HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups Video
Double Dumbbell Strict Press