TUESDAY 1.21.20


TUESDAY 1.21.20

Lowry CrossFit – CrossFit

“Silverback” Week 10:
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Two parts today as we gear up for another re-test day tomorrow. Focus today is on conditioning.

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WU: Warm-up (No Measure)


Couch Stretch: 2 Minutes Each Side

Wrist Stretches: 30 Second Each Direction

Handstand Hold Stretch: Accumulate 1 Minute


2 Sets:

1 Minute Row

30 Seconds AbMat Sit-ups

2 Sets:

1 Minute Bike

30 Seconds Russian Kettlebell Swings (Light Weight)

2 Sets:

1 Minute Shuttle Runs

30 Seconds Walkouts

mC: “Tri Sprint Intervals 1.28.20” (AMRAP – Reps)

5 Rounds:


30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minute Rest Between Rounds

With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals

In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

For the shuttle runs, sets cones 10 meters apart

Every time one point of your body touches beyond the cone, count 1 rep

**Final score being the lowest number of all the rounds

We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes

EC: Metcon (Distance)


On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining

In this 4-round interval workout, we’ll work through the double unders and GHD sit-ups before covering as much distance on our hands as possible with whatever time remains

Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30

There is no rest between rounds – when the interval is over, you’ll move directly back to the rope

Your score is total handstand walk distance covered

Choose a Double Under number or variation that you’ll complete in under 45 seconds each round

Choose a GHD Sit-up number that you can complete without having to break

Since there is a time cap built on Handstand Walks, today is a great day to get some good practice in if you don’t quite have the skill down (see below for more subs)