TUESDAY 5.5.20
Lowry CrossFit – CrossFit
MC: “Strict Handstand Push -Up Biathalon” (Time)
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
STIMULUS
DESCRIPTION
We’ll alternate between strict handstand push-ups and bike calories in this biathlon style workout
Any break of the strict handstand push-ups prior to the prescribed number of reps will result in an additional 10/7 Calorie Assault Bike penalty
Your score is the total time, including penalties, it takes to complete the listed work
There is a 20 minute time cap for this workout
MC: “Radar” (Time)
For Time:
400 Meter Row
9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees
800 Meter Row
15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees
400 Meter Row
STIMULUS
DESCRIPTION
Rounds of deadlifts and lateral barbell burpees are sandwiched between runs in today’s workout
The flow of the workout goes as follows:
400 Meter Row
9 Deadlifts
9 Lateral Barbell Burpees
12 Deadlifts
12 Lateral Barbell Burpees
15 Deadlifts
15 Lateral Barbell Burpees
800 Meter Row
15 Deadlifts
15 Lateral Barbell Burpees
12 Deadlifts
12 Lateral Barbell Burpees
9 Deadlifts
9 Lateral Barbell Burpees
400 Meter Row
We expect this piece to take around 15-22 minutes to complete
DEADLIFT
Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh
Within the workout, you should be able to complete each round in no more than 3 sets
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpee
Jump over the bar with two feet
There is no need to stand to full extension when jumping over the bar