TUESDAY 6.22.20
Lowry CrossFit – CrossFit
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1: Metcon (Time)
Gymnastic Capacity
21-18-15-12-9:
Kettlebell Swings (53/35)
Kipping Handstand Push-ups
After Each Round: 50′ Handstand Walk
STIMULUS
DESCRIPTION
This conditioning piece will challenge your handstand walking skill under upper body fatigue
After completing each round of swings and handstand push-ups, you’ll complete a 50′ handstand walk
You will handstand walk after your last handstand push-up, not after the kettlebell swings as well
There are a total of 5 handstand walks
Your score is the total time it takes to finish the 5 rounds
KETTLEBELL SWINGS
Use a weight here that you can complete for 30+ reps unbroken when fresh
These reps finish all the way overhead
HANDSTAND PUSH-UPS
If you have over 30 kipping handstand push-ups unbroken when fresh, let’s complete this workout as written
If you’re not quite there, consider reducing the reps or choose a variation from “subs”
There are 75 total reps in the workout
Common volume modifications are:
18-15-12-9-6 [60 Reps]
15-12-9-6-3 [45 Reps]
10-8-6-4-2 [30 Reps]
HANDSTAND WALK
Choose a distance that takes 1 minute or less to complete
Reduce your distance or choose another variation from “subs”
SUBS
HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups Video
HANDSTAND WALK
1 Minute of Practice
30 Seconds Handstand Weight Shifting Video
30 Seconds Box Shoulder Taps Video
MC: “Hot Route” (Time)
For Time:
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50′ Single Dumbbell Overhead Walking Lunge (Left)
50′ Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)
STIMULUS
DESCRIPTION
Todays workout begins with a buy-in 1 mile run, the simplest movement of the 4
Once you finish the run, you’ll immediately transition to the 3 round triplet
Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work
Choose weights and variations that allow you to complete this workout in less than 25 minutes
RUN
The buy-in run will only happen once at the beginning of the workout
You will not return to the run after you complete the full mile
Choose a distance that takes you less than 9 minutes to complete
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
You’ll lock out 1 dumbbell overhead for this walking lunge
Complete 50 feet on one arm before switching to the other
This should be a challenging weight that allows you to complete these 50 foot segments with 1 break
Make sure the back knee kisses the floor and the lower body reaches full extension between steps
DEVIL’S PRESS
The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor between the dumbbells on each rep
You’ll swing the bells overhead without pausing at the shoulders
This is meant to be a very challenging weight for this movement
Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)
SUBS
1 MILE RUN
2k Row
1,600 Meter Ski Erg
100/75 Calorie Assault
PISTOLS
Reduce Reps
90 Seconds of Practice
Single Leg Squats to Box or Bench
DEVIL’S PRESS
Reduce Weight
BA: Metcon (Weight)
Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second L-Sit on Parallettes
STIMULUS
DESCRIPTION
Today’s Body Armor piece begins with 3 variations of pressing movements paired with a midline movement
Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken
You can increase in weight with each set or stay at the same weight across
After each set (9 times) hold for a 15 second L-Sit
This should be a duration that ideally allows you to hold for unbroken sets