TUESDAY 3.10.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Barbell Thoracic Opener: 1-2 Minutes
Handstand Hold Stretch: Accumulate 1 Minute
Pigeon Pose: 1-2 Minutes Each Side
ACTIVATION
8 Minutes For Quality:
30 Single Unders
200 Meter Row
10 PVC Pass Throughs Video
5 Inchworm to Push-ups Video
MC: Metcon (AMRAP – Reps)
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
STIMULUS
In this two part gymnastics skill piece, we’ll climb by 2 reps each round until the 5-minute cap is reached
For part one, choose a variation that allows you to complete 10+ strict handstand push-ups when fresh
For part two, choose a deficit that allows you to complete 10+ kipping handstand push-ups when fresh
Put your hands on stacked plates to create these deficits
To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round
Record total reps completed for each part
Your score is the sum total of part 1 + part 2
MC: “Six Flags” (Weight)
Every 3:00 x 6 Rounds:
15/12 Calorie AAB
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
STIMULUS
GENERAL
Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
You’ll complete the three movements listed and rest until the start of the next 3-minute window
Each round, you’ll build in power snatch weight
Your score for the day is the heaviest set of 3 power snatches
To ensure we have some rest built in, let’s cap these rounds at 2:30
POWER SNATCHES
The 3 power snatches can be completed touch and go or as single repetitions
A good starting place for the first round could be around 55-60% of your 1RM snatch
Use one barbell and switch out weights during rest periods
DOUBLE UNDERS
The double under number is designed to be very small
Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds
BIKE
The bike calorie number should be something you can complete in right around a minute.
EC: Metcon (Time)
EXTRA CREDIT:
Run Conditioning
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run
On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run
STIMULUS
We’ll work off a running clock for this run conditioning piece
Let’s try to hold the same splits across each distance and each round
For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes
Record your slowest 600 meter, 400 meter, and 200 meter runs
Your final score will be the sum total of those three times