TUESDAY 3.3.20

Lowry CrossFit – CrossFit

Grunt Work”” Week #5 (De-Load Week)
——————-
A necessary step back in our regular volume to continue the push ahead on Week #6.

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WU: Warm-up (No Measure)

ACTIVATION

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Horizontal Ring Rows

30 Second Arch Hold

15 Calorie Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MC: Metcon (AMRAP – Reps)

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups

…

Add (1) Rep to Each Movement Until Time Cap
STIMULUS

GENERAL

We’ll alternate between three upper body pressing movements and three upper body pulling movements in this gymnatics piece

The movements get progressively easier, going from Pausing Strict to Strict to Kipping

This allows us to work on strength, positioning, and stamina

The reps climb by 1 rep on each round until we reach the 7 minute time cap

Your score for the day is total reps completed

HANDSTAND PUSH-UPS

We’ll cycle through three different variations of handstand push-ups within each round:

Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don’t Use Kip For Assistance

Strict: No Pause & Don’t Use Kip For Assistance

Kipping: No Pause & You May Use Kip For Assistance

PULL-UPS

We’ll also cycle through three different variations of pull-ups within each round:

Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance

Strict: No Pause & Don’t Use Kip For Assistance

Kipping: No Pause & You May Use Kip For Assistance

SUBS

HANDSTAND PUSH-UPS

Double Dumbells

Pausing Strict Press

Strict Press

Push Press

Don’t Climb in Reps*

PULL-UPS

Banded Pausing Strict & Strict

To manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement

1: 3 Position Power Clean + 3 Push Jerks (On the 2:00 x 5 Sets)

3-Position Power Clean

3 Push Jerks

STIMULUS

This Clean and Jerk Complex serves as a technique primer for the Clean and Jerks we have coming up in the workout that follows

Every 2 minutes, you’ll complete 6 reps on the barbell

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

These 6 reps are designed to be completed unbroken

The percentages are based on your 1RM Clean and Jerk

The 3 Positions we’re looking for in the Power Clean are:

Pockets

1 Inch Above the Knee

Floor

MC: “Bottom Line” (AMRAP – Reps)

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

…

Add (3) Reps to Each Movement Until Time Cap
GENERAL

Over the 7 minutes of work, we’ll climb by 3 reps per round

After the 9’s, you’ll progress to 12-15-18….

Your score it total reps completed at the end of the workout

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps