TUESDAY 1.12.21
Lowry CrossFit – CrossFit
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1: Metcon (Time)
Gymnastics Conditioning
10 Rounds For Time:
3 Ring Muscle-Ups
6 Strict Handstand Push-Ups
12:00 Time Cap
Stimulus
– Two focus points: raw strict capacity building, and stamina pacing.
– Choose a difficulty that allows us to complete *double* the reps unbroken, when fresh.
– Another view – think of a rep count per round we can complete in at most one break per movement… for all 10 rounds.
Modifications
3 RING MUSCLE-UPS
– 1-3 Strict Ring Muscle-Ups
– 3 Bar Muscle-Ups
– 6 Chest To Bar Pull-Ups
– 6 Strict Pull-Ups
– 6 Alternating Dumbbell Plank Rows
6 STRICT HANDSTAND PUSH-UPS
– 6 Strict Barbell Presses
– 6 Dual Dumbbell Strict Presses
– 12 Push-Ups
MC: “Delight” (AMRAP – Rounds and Reps)
AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks
Barbell – 155 / 105 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold.
– Choose a weight we can cycle for 15+ reps on the push jerk (most challenging movement) unbroken.
Modifications
BOX JUMP OVERS
– Box Step-Overs
– 24 Plate Hops
BAR-FACING BURPEES
– Regular Burpees
BARBELL MOVEMENTS
– Dual Dumbbells
6 BAR MUSCLE-UPS
– 12 Chest To Bar Pull-Ups
– 6 Strict Chest To Bar Pull-Ups
– 12 Alternating Dumbbell Plank Rows