TUESDAY 1.12.21

11
Jan

TUESDAY 1.12.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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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