TUESDAY 2.11.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Lats Foam Roll: 1 Minute Each Side
Banded 3-Way Shoulder: 45 Seconds Each Direction
Handstand Hold Stretch: Accumulate 1 Minute
1: Metcon (No Measure)
5 Rounds:
2:30 Machine of Choice (row, bike,erg)
Choice From One of the Below
——————-
Option 1:
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips
Option 2:
40-50% Max Ring Muscle-ups
Option 3:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up
Alternating between a light effort on a machine and a gymnastic skill of your choice
The goal of the machine is to create an active rest station, where you’ll move at a pace that allows you to work through a big set of gymnastics
There are 3 options for the gymnastics skill:
Option 1: 1 Strict Muscle-up + 3 Kipping Ring Muscle-ups + 5 Strict Ring Dips
Option 2: 40-50% of Max Ring Muscle-ups (Example: Max Set of 10 = 4-5 Reps)
Option 3: 4 Pull-ups + 3 Toes to Bar + 2 Chest to Bar Pull-up + 1 Bar Muscle-up
Choose an option or adjust the reps to ideally complete the gymnastics unbroken
MC: “Swole Cycle” (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
STIMULUS
“Swole Cycle” is a repeat workout from 8.13.2019
The strict movements are the focus of this 4-station tabata workout
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Choose strict pull-up and strict handstand push-up variations that allows you to complete at least 3-5 reps during each of the the 20 second windows
EC: Metcon (Time)
EXTRA CREDIT:
Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between
STIMULUS
Increasing our calories slightly over last week’s intervals
Let’s aim to try to beat our last completion time, despite the increased workload
Record your times (not including rest) for all 9 rounds
Your final score is the sum total of time spent rowing