TUESDAY 5.19.20


TUESDAY 5.19.20

Lowry CrossFit – CrossFit

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1: Strict Hand Stand Push-Ups (On the 1:30 x 7)

1 Set of Strict Handstand Push-ups



Building on last week, with iteration #2 of 3 of this progression

The goal is to slightly increase your score over previous attempts

Within each 90 second window, 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 7 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 10-10-10-10-10-9-9, your score for the day is 9



Box Handstand Push-ups

Double Dumbbell Strict Press


MC: “Long Beach” (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees


Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete


If you have 100+ double unders unbroken, complete this workout as written

If you’re under 100 reps, consider reducing the reps or completing another variation

Use the following time recommendations when considering your options:

160 Double Unders: 3:00 or Less

80 Double Unders: 1:30 or Less

40 Double Unders: :45 or Less


Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee

Make sure to face the barbell in the bottom of your burpee

You can jump up or step up off the ground

Jump with both feet over the bar

You do not need to stand to full extension



Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

EC: Metcon (No Measure)


Aerobic Threshold Intervals

On the 0: 30/25 Calorie Row

On the 3: 25/20 Calorie Row

On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row

On the 10: 25/20 Calorie Row

On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row

On the 17: 25/20 Calorie Row

On the 19: 20/15 Calorie Row


Repeating this Aerobic Threshold Intervals piece from May 12th, with the aim being to best your previous score

This row conditioning piece consists of three different gears

As the calories decrease, we want our pace to slightly increase

To get the intended stimulus, each row should take roughly the below times:

30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)

25/20 Calorie Row : 1:30 or Less (1100/900+ Caloires Per Hour)

20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)

Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities

Adjust calories as needed to complete work within the recommended time windows