TUESDAY 12.10.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Couch Stretch: 2-3 Minutes Each Side
Banded Shoulder Distraction: 1-2 Minutes Each Side
Handstand Hold Stretch: 1 Minute
ACTIVATION
4 Sets:
5 Inchworms
10 AbMat Sit-ups (No Arms)
5 Strict Pull-ups
200 Meter Row
1: Metcon (No Measure)
Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit
5:00- 10:00
3 Deadstop Handstand Push-ups (1 Second Pause on Floor)
6 Strict Toes to Bar
10:00- 15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice
STIMULUS
Similar to last week, we’ll work through these 5-minute couplets AMRAP style, but for quality over speed
For Example: When you finish the 15 Second Hanging L-Sit, you’ll move back to the 3 Deficit Strict Handstand Push-ups
None of these movements have to be completed unbroken
Break them up in a way that preserves quality of movement
SUBSTITUTIONS
Deficit Strict Handstand Push-ups
Reduce Deficit
Reduce Reps
Double Dumbbell Strict Press
Hanging L-Sit
Reduce Time
Feet as High as Possible While Hanging
Deadstop Handstand Push-ups
Reduce Reps
Deadstop Double Dumbbell Strict Press (Pause 1 Second on Shoulders)
Strict Toes to Bar
Reduce Reps
Feet as High as Possible (Without Swinging)
Tempo Strict Pull-ups
Reduce Reps
Banded Tempo Strict Pull-ups
Freestanding Handstand or Handstand Floater Practice
Reduce Time
Handstand Hold on Wall
MC: “Lead Foot” (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups