TUESDAY 3.9.21


TUESDAY 3.9.21

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)

For Time:

50-40-30-20-10 Calorie Row

After each round:

10 Deadlifts 185 / 135 lb

10 Kipping Handstand Push-Ups

40 Double-Unders

– 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