TUESDAY 2.4.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Banded Shoulder Distraction
Cross Over Symmetry
1: Strict Hand Stand Push-Ups (50 For Time (on the 0:00))
5 Minute Time Cap
STIMULUS
Setting a baseline for strict handstand push-ups to start the day
The first three pieces today are all to be performed on a running clock
We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00
While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap
If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame
See below for potential subs
SUBS
Reduce Reps
Max Reps in 5 Minutes
Double Dumbbell Strict Press
Feet on Box (Reduces Weight Being Pressed)
2: Strict Pull-Ups (1 set Max Unbroken (on the 7:00))
STIMULUS
When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups
Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window
Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement
Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight
If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep
SUBS
Banded Strict Pull-up
MC: “Bubbles” (AMRAP – Rounds and Reps)
(On the 10:00…)
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
STIMULUS
Working a simple and effective combination of bar facing burpees and double unders in today’s conditioning piece
This workout starts at the 10 minute mark on the running clock
Bar Facing Burpees:
Set up a bar with standard plates on it to elevate it off the ground
Square up to the bar in the bottom of the burpee
You can jump up or step up out of the burpee
Take off and land with two feet for the jump over the bar
Choose a double under variation or rep number that can ideally be completed unbroken each round
EC: Metcon (Time)
EXTRA CREDIT
Row conditioning
3 Rounds:
35/24 Calorie Row
Rest 1:30 Between Rounds
3 Rounds:
25/18 Calorie Row
Rest 1:30 Between Rounds
3 Rounds:
15/12 Calorie Row
Rest 1:30 Between Rounds
This Row Conditioning piece is a repeat from 11/30/19
We have 9 total intervals on the rower today, with decreasing calories every 3 sets
The goal is to keep the times for the 3 sets at the same calories within a few seconds of each other
As the calories decrease, see if you can increase the intensity
Record your times (not including rest) for all 9 rounds
Your final score is the sum total of time spent rowing