TUESDAY 12.8.20

Lowry CrossFit – CrossFit

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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
Stimulus

– Record rounds + reps for each interval.

– 1st interval: Aim is to come close to finishing a single round.

– 2nd interval: Aim is to get Into the second round.

– 3rd interval: Aim is to come close to finishing two rounds.

MC2: Metcon (5 Rounds for time)

Handstand Walk Speed Practice

5 Rounds:

12/9 Calorie Assault Bike

50′ Handstand Walk

Rest 2:00 between sets.
Stimulus

– Aim here to challenge our breathing before getting onto our hands.

– Pushing the bike is relative to our ability on our hands.

– If we are proficient on handstand walking, be aggressive on the bike.

– If we are challenged on our hands, be more patient with the bike to save ourselves the effort we need.

– Modify the distance so that we can complete the stretch in no more than 60s after coming off the bike.

HANDSTAND WALK

– 2 Wall walks

– 1:00 of Practice

– :30 Handstand Weight Shifts

– 100′ Bear Crawl

– :30 Handstand Hold

EC: Metcon (Time)

EXTRA CREDIT:

Strict Handstand Push-Up Conditioning

For Time:

100% of Max Strict HSPU

Rest 1:00

80% of Max Strict HSPU

Rest 1:00

60% of Max Strict HSPU

Rest 1:00

80% of Max Strict HSPU

Rest 1:00

100% of Max Strict HSPU
Stimulus

– One total time will be today’s score.

– We’re allowed to take as many sets as needed to complete the total.

– Forces us to think on our feet a bit here, breaking up totals as we need to.