TUESDAY 2.16.21

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – Reps)

Gymnastics Conditioning

AMRAP 9:

1 Pausing Strict Handstand Push-Ups

1 Strict Handstand Push-Ups

1 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

2 Pausing Strict Handstand Push-Ups

2 Strict Handstand Push-Ups

2 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

3 Pausing Strict Handstand Push-Ups

3 Strict Handstand Push-Ups

3 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

*Add (1) Rep to Each HSPU Movement Until Time Cap. Assault bike calories stays fixed throughout.

*Pausing Strict HSPU – 1s with Head to Floor
Stimulus

– Handstand Push-Ups are intended to flow from “easiest to hardest”.

– Choosing three variations of a gymnastics press that flows in that same fashion captures that same stimulus.

– See modifications below for suggestions.

– Score: Total reps. One calorie on the bike is worth a point, just like one handstand push-up.

7/5 CALORIE ASSAULT BIKE

– 9/7 Cal Row

– 7/5 Cal Ski Erg

– 30 Alternating Lunges

2: Metcon (Weight)

Jerk Technique

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

Pause takes place in the catch position for 2 seconds.
Stimulus

Percentages based on our 1RM Jerk:

Set 1 – 50% of 1RM Jerk

Set 2 – 55% of 1RM Jerk

Sets 3+4+5 – 60% of 1RM Jerk

– Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.

– The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.

MC: “Eighth Wonder” (Time)

8 Rounds:

8 Push Jerks 135 / 95 lb

8 Barbell-Facing Burpees
Stimulus

– Conditioning Category: Threshold

– Moderate barbell. One that we could cycle for 21+ push jerks unbroken when fresh.

– Looking for, AT MOST, 2 sets on the barbell.

EC: Metcon (No Measure)

EXTRA CREDIT:

Rowing Intervals

On the Minute x 9:

Min 1 – 18/15 Calorie Row

Min 2 – 15/12 Calorie Row

Min 3 – 12/9 Calorie Row

Min 4 – 18/15 Calorie Row

Min 5 – 15/12 Calorie Row

Min 6 – 12/9 Calorie Row

Min 7 – 18/15 Calorie Row

Min 8 – 15/12 Calorie Row

Min 9 – 12/9 Calorie Row
Stimulus

– Three waves of decending calories.

– Intentions are to progress with higher intensity as the calorie totals drop.

– Consistency of speeds, across the rounds, is the aim.