TUESDAY 1.26.21
Lowry CrossFit – CrossFit
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1: Metcon (AMRAP – Reps)
On the 0:00… Gymnastics Conditioning A
AMRAP 6:
Max Strict Handstand Push-Up Reps
On the Minute: 3 Bar Muscle-Ups
Stimulus
– At the beginning of each minute (including the start of the workout), complete 3 bar muscle-ups. In the remaining time, complete as many handstand push-up reps as possible.
– Consistency across all six minutes on the handstand push-ups is the aim. Take as many breaks as needed on these (does not need to be a single set).
– If we do not think we can do 3 unbroken bar muscle-ups every round, reduce the reps, cap practice time at 20 seconds, or modify the movement (see subs below).
– Input 6 scores and final score will be combined total strict handstand push-up reps.
Metcon (AMRAP – Reps)
On the 8:00… Gymnastics Conditioning B
AMRAP 6:
1 Strict Chest To Bar Pull-Up
25-ft. Handstand Walk
2 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
3 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
Continue to add (1) strict chest to bar pull-up per round until the time cap is reached.
Stimulus
– Climbing in repetitions on the strict pull-ups while the handstand walk distance remains the same.
– Choose a handstand walk distance that we can complete in 30 seconds or less. Distance does not need to be completed unbroken.
– Score is total chest to bar reps. Handstand walk not included in scoring.
Modifications
STRICT CHEST TO BAR
– Banded Strict Chest To Bar
– Strict Chin Over Bar Pull-Up
– Banded Strict Chin Over Bar Pull-Up
– Ring Rows With Feet Elevated On A Box
– Alternating Dumbbell Plank Rows
– Barbell Bent Over Rows
HANDSTAND WALK
– 30 Seconds Of Handstand Walk Practice
– 30 Seconds Of Handstand Hold Practice
– 20 Handstand Shoulder Taps Against A Wall
– 30 Second Handstand Hold Against A Wall
– 2-3 Wallwalks
MC: “Uplifting” (AMRAP – Rounds and Reps)
“Uplifting”
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks
3 Chest To Bar Pull-Ups
6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups
9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups
…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.
Barbell – 135 / 95 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold
– Moderate load on the barbell today. Looking for a weight we could complete 21+ push jerks unbroken when fresh.
– Score will be last fully completed round + reps. For example, if you completed the 18’s and were 4 reps into the 21’s, your score would be 18+4.