TUESDAY 2.18.20


TUESDAY 2.18.20

Lowry CrossFit – CrossFit

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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


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


Feet on Box or Bench (Reduces Weight Being Pressed)

Double Dumbbell Strict Press

2: “The Undertaker” (AMRAP – Rounds and Reps)


Buy-In: 60/45 Cal AAB or 1000M Row

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders


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


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)


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

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