TUESDAY 10.12.21

11
Oct

TUESDAY 10.12.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Bench Press (CUSTOM)

Bench Press

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 8 @ 70%

Set 3-4: 6 @ 75%

Set 5-6: 4 @ 80%

Stimulus

– We’ll build every 2 sets as we reduce reps.

– Weights should allow for unbroken sets.

– Score: Enter weights

2: Metcon (AMRAP – Reps)

Deficit Strict Handstand Push-ups

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS FROM WEEK 1]

5-10 Unbroken: 3-2-1-1-1

10 Unbroken: 4-3-3-2-1

15 Unbroken: 9-8-7-6-5

20 Unbroken: 12-10-8-6-4

25 Unbroken: 18-15-12-8-4

Rest As Needed Between Sets.

Deficit: 2″/1″
Stimulus

– If you have not tested your max set of strict HSPU, do that in replacement of this piece.

– Taking the next step in our Base Cycle by adding a deficit to our strict HSPU’s.

– Score: Enter reps completed for each set.

Modifications

DEFICIT STRICT HSPU

– Regular Strict HSPU

– Regular Strict HSPU w/ 1-2 AbMats

– Push-Ups

MC: “Heartache” (Time)

3 Rounds For Time:

10 Front Squats 185 / 135 lb

20 Toes to Bar

50 Double Unders
Stimulus

– Conditioning Category: Threshold

– The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.

– The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.

– The double unders should take less than 1:00.

– Score: Time

Modifications

FRONT SQUATS

– Reduce Weight

– Reduce Reps

– Sub Dumbbell(s)

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 40 Sit-Ups

50 DOUBLE UNDERS

– Reduce Reps

– 50 Line Hops

– 75 Single Unders

EC: Metcon (Weight)

EXTRA CREDIT:

Accessory: Pushing

5 Sets:

10-8-6-4-2 Alternating Double Dumbbell Seated Strict Presses*

5-4-3-2-1 Wall Walks

Rest 2:00 Between Sets.

*Hold 1 dumbbell in the front rack while the other is pressed overhead.

*Build in weight each round.
Stimulus

– Each round we’ll decrease the reps on both movements.

– Sit on a box or bench for the seated strict presses.

– Score: Enter weights used for each set.

Modifications

DOUBLE DUMBBELL SEATED STRICT PRESSES

– Barbell Seated Strict Presses

WALL WALKS

– 2 x Push-Up + Shoulder Tap + Shoulder Tap = 1 Wall Walk