TUESDAY 2.25.20


TUESDAY 2.25.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)


Barbell Thoracic Opener: 2-3 Minutes

Wrist Stretches: 30 Seconds Each Direction

Handstand Hold Stretch: Accumulate 1 Minute

1: Strict Hand Stand Push-Ups (On the 1:30 x 5 Sets)

1 set of strict HSPU


This Strict Handstand Push-up piece is a repeat from last week

The goal of today is to best lest week’s effort

As a reminder, let’s 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

MC: “Black Rose” (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

In the interval conditioning piece, a new rounds starts every 4 minutes

You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements


Choose a double under number or variation that you can complete in 1 set each round


Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round


You’ll build in weight each round on the power snatches

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

These reps do not need to be completed touch and go

Record all 5 weights used, with the final score being the heaviest weight lifted ”


The built in rest gives us the opportunity to push through big sets at each movement

Try to string together the double unders and bar muscle-ups in as few sets as possible

Picking the right rep number or variation plays a huge role in being able to do this

While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds

As the weight climbs, these will likely best be completed as single repetitions

EC: Metcon (No Measure)

Bike Conditioning

3 Sets:

4 Minutes On

1 Minute Off

Pushing for consistent calorie outputs across the 3 sets

Move at a moderately hard pace that you see yourself being able to hold for each 4-minute effort

Your score is the lowest calorie number over the 3 sets

It is your choice on what type of bike or machine to use for this piece

What is far more important than the machine being used is the metabolic pacing