Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Handstand Walk Practice
Alternating On the Minute x 10 (5 Rounds):
Min 1 – 5 Touch and Go Power Cleans
Min 2 – 50′ Handstand Walk
– Looking to hold onto the barbell for all 5 reps each round.
– Set up a 25′ course with 5′ sections.
– To begin an attempt, both hands must start behind a line.
– In order for a section to be counted, both hands must clearly finish over any line within the grid.
– If you kick down early, walk back and start from the previous 5′ section.
All percentages based on 1RM Power Clean:
Set 1 – 60% of 1RM Power Clean
Set 2 – 65% of 1RM Power Clean
Sets 3+4+5 – 65-75% of 1RM Power Clean
– Double Dumbbell
– 6 Alternating Single Dumbbell
– Odd Object
– Handstand Walk Practice
– Handstand Shoulder Taps Against A Wall
– Handstand Hold Against A Wall
MC: “Aftermath” (Time)
50-40-30-20-10 Calorie Row
After each round:
10 Deadlifts 185 / 135 lb
10 Kipping Handstand Push-Ups
– Conditioning Category: Threshold
– Our deadlift weight should be something we can cycle for 10 reps unbroken every round.
– Let’s pick a number or variation of Kipping Handstand Push-Ups that we are confident we can complete in no more than 2 sets every round.
– Score: Total Time