TUESDAY 2.18.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Banded Shoulder Distraction
Coaches Choice
1: Strict Hand Stand Push-Ups (On the 1:30 x 5 Sets)
1 Set of Strict Handstand Push-ups
STIMULUS
Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
For Example: It might be you goal to hold 5 sets of 9 across the board
The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
You can expect to have about a minute of rest between each set of strict handstand push-ups
Choose a variation that allows you to complete at least 5 reps per set
SUBS
Feet on Box or Bench (Reduces Weight Being Pressed)
Double Dumbbell Strict Press
2: “The Undertaker” (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 60/45 Cal AAB or 1000M Row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
STIMULUS
GENERAL
This 13-minute workout begins with a buy-in effort on the Bike Erg
The buy-in happens only once during the workout
We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
DEADLIFTS
We’re moving a moderate barbell load for 5 reps each round
Choose a weight that you see yourself going unbroken with throughout the workout
Double Unders
Reduce Reps
40 Single Unders
30 Seconds of Practice
EC: Metcon (No Measure)
EXTRA CREDIT:
Aerobic Capacity
2,000 Meter Tempo Row
0-200: 2k Pace + :20
201-400: 2k Pace + :10
401-600: 2k Pace
601-800: 2k Pace + :10
801-1000: 2k Pace + :20
1001-1200: 2k Pace + :10
1201-1400: 2k Pace
1401-1600: 2k Pace + :10
1601-1800: 2k Pace + :20
1801-2000: Recovery
STIMULUS
We’ll work three different gears in this 2,000 meter tempo row, switching speeds every 200 meters
These gears are based off your pace per 500 from your most recent 2,000 meter row for time
For Example:
If your most recent 2k Row Time Trial finish is 8:00, your pace per 500 would be 2:00
Therefore, your three gears would be:
2k Pace + :20 = 2:20
2k Pace + :10 = 2:10
2k Pace = 2:00
If you have never done a 2k Row Time Trial, estimate your time and calculate paces based on the chart listed above
The final 200 meters of the workout (1801-2000) should completed at a very easy recovery pace
There is no rest between paces, you’ll row for 2,000 meters straight
Record paces used in notes section