TUESDAY 1.5.21
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Gymnastic Conditioning
On the 1:30 x 6 Sets:
7-12 Kipping Handstand Pushups
3 “Touch and Go” Power Cleans
Stimulus
All percentages based on 1RM Power Clean:
Set 1 – 70% of 1RM Power Clean
Set 2 – 73% of 1RM Power Clean
Set 3 – 76% of 1RM Power Clean
Sets 4-6 – Build to a heavy triple for the day.
Athletes choose the total of HSPU, with the intention on each set being completed unbroken.
Gymnastic Conditioning
On the 1:30 x 6 Sets:
7-12 Kipping Handstand Pushups
3 “Touch and Go” Power Cleans
Athletes choose the total of HSPU, with the intention on each set being completed unbroken.
Modifications
KIPPING HANDSTAND PUSH-UPS
– Use Risers
– Dual Dumbbell Push Press
– Feet Elevated Push-Ups
– Standard Push-Ups
MC: “Barn Burner” (5 Rounds for reps)
5 Sets of AMRAP 3, resting 3:00 between (27:00 Total)
Part 1 – AMRAP 3:
50 Double-Unders, 21 Bar-Facing Burpees
Max Power Cleans (115 / 85 lb)
Rest 3:00
Part 2 – AMRAP 3:
50 Double-Unders, 18 Bar-Facing Burpees
Max Power Cleans (135 / 95 lb)
Rest 3:00
Part 3 – AMRAP 3:
50 Double-Unders, 15 Bar-Facing Burpees
Max Power Cleans (155 / 105 lb)
Rest 3:00
Part 4 – AMRAP 3:
50 Double-Unders, 12 Bar-Facing Burpees
Max Power Cleans (185 / 135 lb)
Rest 3:00
Part 5 – AMRAP 3:
50 Double-Unders, 9 Bar-Facing Burpees
Max Power Cleans (205 / 145 lb)
Stimulus
– Conditioning Category: Threshold
– With (5) varying loads, we have (5) opportunities to focus on our threshold pace in regards to barbell cycling.
– We’ll need to move with a purpose to clear the jump rope and burpee reps, but as soon as we do – check the clock. The stimulus here today is how well we pace those remaining seconds with the weight in front of us.
– On the opening rounds, we are looking for the truly “light to moderate” loads. Weights we can cycle for 21, 18, and 15 reps unbroken, respectively to rounds 1-2-3.
– On the final two rounds, we are looking to climb past our moderate weight. Both weights we *could* cycle for 5+ reps unbroken, when fresh, but likely singles from the onset when we get there.
Modifications
50 DOUBLE UNDERS
– 75 Single Unders
– 50 Line Hops
– 50 Double Taps
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
Not for Time:
50 GHD Sit-Ups
50 AbMat Sit-Ups
50 V-Ups
Stimulus
– Midline to finish the day out.
– Large sets to bring about a chance to think through pacing our midline stamina.
– This is a “direct interference” workout, which again means the movements directly impact each other on the muscle group level (here today.. all mid-section).
– Sets do not need to be unbroken (totals are the aim).