TUESDAY 12.22.20
Lowry CrossFit – CrossFit
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1: Metcon (Time)
Strict Handstand Push-Up Conditioning
For Time:
120% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Rest 1:00
80% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Rest 1:00
120% of Max Strict HSPU
Third and final iteration of this micro-progression. Adding another 10% from last week, totaling a 20% increase from the first.
Stimulus
120% of Max Strict HSPU – of Max Strict Handstand Push-Ups
100% of Max Strict HSPU – of Max Strict Handstand Push-Ups
80% of Max Strict HSPU – of Max Strict Handstand Push-Ups
– Final week in this progression.
– A 20% increase on each set compared to Week #1.
– As a refresher, these sets *do not* need to be unbroken.
– On the flipside, it’s purposeful that some sets are out of reach so that we have the opportunity to exercise our planning and adaptability skills during the execution of the workout.
– If we are above 35 max strict, let’s go add a 4.5/3 inch deficit
Modifications
STRICT HANDSTAND PUSH-UP
– Use Risers
– Dual Dumbbell Strict Press
– Feet Elevated Push-Ups
– Box Strict Handstand Push-Ups
2: “Layover” (Time)
“Layover”
5 Rounds:
11/9 Calorie AAB
10 CTB Pull-Ups
Directly into…
5 Rounds:
10 Power Cleans
10 Push Jerks
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Focus point in this effort is the barbell. It is not often we do 50 CJ in a workout, providing a unique stamina pacing opportunity.
– We want a light load today on the barbell. Think 30+ CJ unbroken, when fresh.
– Reflect on how rounds 3, 4, and 5 went post-workout. Management of higher rep counts is a skill we are training today so that we can learn and become better.
Modifications
11/9 Cal Assault Bike
– 15/10 Cal Row
– 11/9 Cal Ski Erg
– 200m Run
– 12 Burpees
CHEST TO BAR PULL-UPS
– Chin Over Bar
– Ring Rows
– 2x Reps Bent Over Rows
EC: Metcon (Calories)
EXTRA CREDIT:
Threshold Conditioning
On the Minute x 6 Rounds:
:20s Assault Bike, :40s Rest
Rest 2:00
On the Minute x 4 Rounds:
:30s Assault Bike, :30s Rest
Rest 2:00
On the Minute x 2 Rounds:
:40s Assault Bike, :20s Rest
Stimulus
– Training three different “gears” today.
– All of which are of fast paces, where this is the next level beyond. Levels *of* fast paces.
– We’ll progress from 6 rounds of :20s sprints, to 4 rounds of :30s, and lastly 2 rounds of :40s.
– This in turn leads us to move at our fastest at the start, drop a bit in the second interval batch, and drop a bit more in the final.
– Our score will be the fewest calories recorded during each time interval sprint totaled together.