TUESDAY 4.21.20
Lowry CrossFit – CrossFit
The gym is closed indefinitely, due to the public order issued by governor.
1: Strict Hand Stand Push-Ups (On the Minute x 10:)
Gymnastic Conditioning
On the Minute x 10:
1 Set of Strict Handstand Push-ups
STIMULUS
Starting out the day with some gymnastics stamina work
Within each minute, you’ll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets
Pick a number from the beginning that you think you can hold throughout
We’ll repeat this piece over the next two weeks with the intention of improving our numbers
Enter your lowest round number as your score
For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups Video
Double Dumbbell Strict Press
Push-ups
MC: “Body Bag” (Time)
21-18-15-12-9:
Pull-ups
Barbell Power Cleans (115/85)
Burpees
STIMULUS
GENERAL
We’ll work through 75 reps at each movement in this descending rep scheme triplet workout
A big theme across all movements is upper body stamina – as we’ll be pulling in the pull-up, holding the bag tight in the sandbag clean, and pressing our bodies off the ground in the burpee
We expect this workout to take around 12-20 minutes to complete
EC: Metcon (7 Rounds for time)
EXTRA CREDIT:
Aerobic Threshold Intervals
On the 3:00 x 7 Rounds:
400 Meter Run
STIMULUS
GENERAL
We’re aiming for right around a 1:1 work to rest ration
To be in the ballpark of that ration, these 400’s shouldn’t take any longer than 1:40 to complete
Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
We’ll conclude this progressions with 8 x 400 next week
SUBS
Row
500/400 Meter Row
Assault Bike or Echo Bike
28/20 Calories
MC2: “Oxygen” (No Equipment) (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
STIMULUS
DESCRIPTION
3 movements and 3 rounds in today’s longer workout
We expect this piece to take around 30-36 minutes to complete
Let’s choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round