TUESDAY 12.22.20

21
Dec

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.