TUESDAY 1.5.21

4
Jan

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).