TUESDAY 4.28.20
Lowry CrossFit – CrossFit
1: Strict Hand Stand Push-Ups (On the Minute x 10:)
1 Set of Strict Handstand Push-ups
STIMULUS
Repeating this piece from last week – as we look to slightly improve our score
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
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
MC1: “Sole Cycle” (3 Rounds for reps)
3 x AMRAP 5:00’s, resting 5:00 between:
“Sole Cycle” Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike
STIMULUS
DESCRIPTION
This fast paced interval workout is a repeat from 2.6.19
If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows
In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still
If we stayed at the same weight across the board, there is the potential that you would see a drop off in work completed
We reduced the weight with each interval because it better enables you to complete around the same amount of work each time, sometimes even more
You’re ideally using loads that allow you to complete 1+ rounds in each AMRAP
You score for each section is total rounds + reps
MC2: “Tiger Balm” (No Equipment) (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops