TUESDAY 10.12.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
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