SATURDAY 9.28.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Group Warm-Up
1: Metcon (Time)
Skill Conditioning
For Time (10 Minute Cap):
25′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
3-6-9-12-15-18-21: Strict Handstand Push-ups
Skill Conditioning
For Time (10 Minute Cap):
25′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
3-6-9-12-15-18-21: Strict Handstand Push-ups
STIMULUS
Coupling dumbbell front rack lunges and ascending strict handstand push-ups
The goal is to see how far you can get in 10 minutes
Choose a dumbbell weight that you’ll complete the 25 feet unbroken every set
You must keep your hands on the dumbbell throughout the movement – no letting the handles rest on the shoulders
If you hit the time cap, put 10:00 as your score and note total completed work in the notes
MC: “Jelly” (Time)
5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)
Can be done with a partner.
STIMULUS
This longer 5-round workout is similar to the CrossFit benchmark workout “Kelly”
We’ve subbed out the box jumps for calories on the rower here
Times will likely range from 20-35+ minutes
Choose a wallball weight that you can complete the 30 reps within 2 sets during the workout
SUBSTITUTIONS
Run
2x Row
28/20 Calorie Assault
EC: Metcon (3 Rounds for time)
EXTRA CREDIT:
Build to a Heavy at Each Distance:
1. 100′ Barbell Overhead Lunge
2. 50′ Barbell Overhead Lunge
3. 25′ Barbell Overhead Lunge
*Rest as needed
STIMULUS
Working three separate distances today: 100, 75, and 50 feet
The goal is to establish a “heavy” unbroken weight at each distance
Take around 1-3 attempts at each distance before moving on to the next
Enter your heaviest weight for each distance and SugarWOD will calculate the total weight moved across
If you struggle with mobility, stay light and work a few sets at each distance to get more familiar with the necessary ranges of motion