TUESDAY 12.29.20

Lowry CrossFit – CrossFit

Full Deload Week.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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1: “Homeward Bound” (AMRAP – Rounds and Reps)

“Homeward Bound”

AMRAP 20:

20 Burpee Box Jump Overs (24″/20″)

40/30 Calorie Row

80 Double-Unders
Stimulus

– Conditioning Category: Pacer

– Patience and composure early on sets the stage for finding (and holding) our optimal pace.

– Track our rounds to reflect on post-workout.

Modifications

DOUBLE UNDERS

– 1.5x Reps Single Unders

– Line Hops

– Double Taps

EC: Metcon (No Measure)

EXTRA CREDIT:

Handstand Push-Up Conditioning

Percentages below based on Max Set Strict HSPU:

2 Rounds, Not for Time:

30% – Deadstop Strict HSPU (1s in bottom)

50% – Strict Handstand Pushups

70% – Kipping Handstand Pushups

Rest 1:00-2:00 between rounds.
Handstand Push-Up Conditioning

Percentages below based on Max Set Strict HSPU:

2 Rounds, Not for Time:

30% – Deadstop Strict HSPU (1s in bottom)

50% – Strict Handstand Pushups

70% – Kipping Handstand Pushups

Rest 1:00-2:00 between rounds.

Modifications

DEADSTOP STRICT HANDSTAND PUSH-UPS

– Remove Deadstop

– Use Risers

– Dual DB Strict Press

– Push-Ups

KIPPING HANDSTAND PUSH-UPS

– Use Risers

– Dual DB Push Press

– Push-Ups