SATURDAY 9.21.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Group Warm-Up
1: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean
1 Push Jerk
1 Power Clean
1 Split Jerk
2nd Minute:
25-50′ Handstand Walk
STIMULUS
We’ll alternate on the minute between a clean and jerk complex and a handstand walk distance of your choice
The sets on the barbell are based off your 1RM Clean and Jerk:
Sets 1+2: 70%
Sets 3+4: 75%
Sets 5+6: 80%
Complete the barbell as power clean + push jerk (drop), then power clean + split jerk
The goal on the handstand walk is to work for 30-40 seconds, giving you 20-30 seconds to transition back to the barbell for the top of the next minute
SUBSTITUTIONS
Handstand Walk
Reduce Distance
:30 of Practice
:30 of Handstand Weight Shifting Video
:30 of Box Shoulder Taps Video
MC: “Mighty Ducks” (Time)
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Bar Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
STIMULUS
Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
For the outside movement, the 400 meter runs, teammates will run together
All athletes must return from the runs before the team can start the inside movements
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
Use on barbell unless there are athletes performing the workout with different weights
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes
SUBSTITUTIONS
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows
Runs
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike