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.
Modifications
HANDSTAND PUSH-UPS
– Box Strict Handstand Push-Ups
– Double Dumbbell Strict and Push Press
– Standard Push-Ups
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.