TUESDAY 2.9.21
Lowry CrossFit – CrossFit
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MC: “Kickstarter” (AMRAP – Rounds and Reps)
AMRAP 20:
30/21 Calorie AAB
30 Single Arm Dumbbell Hang Clean and Jerks
20 Toes to Bar
10 Strict Handstand Push-Ups
Dumbbell – 50 / 35 lb
Stimulus
– Conditioning Category: Threshold
– Light dumbbell, and one we feel confident in completing that first set of 30 reps unbroken. At most, a single break after that round.
– Switch arms every 5 reps on the hang clean and jerks.
– Looking to challenge our strict HSPU at the end of each round, but, without becoming “stuck”. Ensure the rep scheme we go with today allows for completion in ~2:00 or less.
– Score: Rounds + Reps
Modifications
BIKE ERG
40/30 Cal Row
30/21 Cal Ski
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
– Light barbell
– Single Kettlebell
TOES TO BAR
– Knees To Chest
– Toes To As High As Possible
– V-Ups
– 2 x AbMat Sit-Ups
STRICT HANDSTAND PUSH-UPS
– Box Strict Handstand Push-Ups
– Double Dumbbell Strict Press
– Barbell Strict Press
– Push-Ups
EC: Metcon (No Measure)
EXTRA CREDIT:
Skill Conditioning
3 Rounds (Not for Time):
100 Double Unders
25-50′ Handstand Walk
25 Chest To Bar Pull Ups
25-50′ Handstand Walk
Stimulus
– Not for time. Entirely for practice.
– Each movement total is on the higher end, allowing us to practice and refine consistent sets.
– Handstand walk distance is left open-ended so that we can choose a distance respective to our ability.
Modifications
DOUBLE UNDERS
– 150 Single Unders
– 90 Seconds Of Practice
– 100 Line Hops
HANDSTAND WALK
– 1 Minute of Practice
– 10-20 Handstand Shoulder Taps Against A Wall
– Belly To Wall Lateral Handstand Walk (5 Steps In Each Direction)
– 3-5 Wall Walks
– :30s-1:00 Handstand Hold Against A Wall
CHEST TO BAR PULL-UPS
– Banded Chest to Bar Pull-Ups
– Chin Over Bar Pull-Ups
– Strict Chest to Bar Pull-Ups
– Strict Chin Over Bar Pull-Ups
– Banded Strict Chest to Bar Pull-Ups
– Banded Strict Pull-Ups