TUESDAY 6.2.20
Lowry CrossFit – CrossFit
1: Strict Hand Stand Push-Ups (1 set for max reps)
STIMULUS
DESCRIPTION
Setting a benchmark today with 1 set of max unbroken strict handstand push-ups
We’ve worked this movement over the past several weeks in more conservative pieces – now it’s time to push our limits
Choose a variation for this piece that allows you to complete at least 7 reps
You can put you feet on a box or bench to reduce the percentage of your bodyweight being pressed (see subs)
Your score is the total number of reps completed unbroken
MC: “Space Cadet” (Time)
21-18-15-12-9-6-3:
Kipping Handstand Pushups
200 Meter Run
STIMULUS
DESCRIPTION
The running in today’s descending rep scheme couplet gives us a “break” from the higher skilled gymnastics movement
After completing the full set of handstand push-ups, you’ll run 200 meters before starting the next round
We intended time range for this workout is between 10-18 minutes
KIPPING HANDSTAND PUSH-UPS
To complete this workout as written, we recommend having at least 21 kipping handstand push-ups unbroken when fresh
If you’re not quite there, you can reduce the reps or choose a variation from the “subs” section
With 84 total reps, take a look at some options for modifying volume:
Complete a fixed number each round [5-10 Reps]
Stay with descending rep scheme [14-12-10-8-6-4-2]
RUN
When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute
EC: Metcon (Time)
EXTRA CREDIT:
Rowing Intervals
9 Rounds:
1:40 On
:20 Off
STIMULUS
DESCRIPTION
Set up the Concept 2 Rower for time intervals before beginning this piece
With a short amount of rest built in after each round, these are designed to be strong, yet sustainable efforts
Establish a speed in round 1 that you see yourself being able to maintain for the 8 rounds that follow