TUESDAY 6.30.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: Metcon (AMRAP – Reps)
Gymnastic Capacity
AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups
Rest 30 Seconds
AMRAP 2: Handstand Walk
STIMULUS
DESCRIPTION
Starting the day by working both skill and strength on our hands
Within these 2 minute windows, you’ll accumulate as many reps as you can
Count every 10 feet as 1 rep on the handstand walks
Record your total reps for each station
Your score is the total number of reps across the 3 stations
HANDSTAND WALK
Even if you struggle with handstand walks, today is a great day to spend 2 minutes practicing
Use this piece as an opportunity to get more comfortable with the movement
DEAD STOP STRICT HANDSTAND PUSH-UPS
Dead stop strict handstand push-ups mean you’ll come to a pause at the bottom of each rep
This pause will last just a quick 1 second
It is designed to stop your momentum in order to better develop strength through the full range of motion
If this is a challenging movement, complete it with your feet on a box to reduce the amount of weight you are pressing
SUBS
HANDSTAND WALK
2 Minutes:
Handstand Walk Practice
Wall Walks
Handstand Weight Shifting
Box Shoulder Taps
DEADSTOP STRICT HANDSTAND PUSH-UPS
2 Minutes of Practice
Box Strict Handstand Push-ups
Double Dumbbell Strict Press-Pause For 1 Seconds at Bottom
MC: “Underground” (Time)
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Every 3 Minutes [Starting at 0:00]:
15/12 Calorie AAB
STIMULUS
DESCRIPTION
Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete 15/12 bike erg calories
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout
This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or handstand push-ups
After getting off the bike, you’ll pick up wherever you left off in the workout
Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and note total completed reps
DOUBLE UNDERS
If you have 100+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “”subs”” section for modifications and time caps for each round
KIPPING HANDSTAND PUSH-UPS
Similarly, if you have 25+ kipping handstand push-ups unbroken, look to complete this station at written
If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “”subs””
SUBS
DOUBLE UNDERS
Reduce Reps
Single Unders
150
120
90
60
30
Time Caps
2:00
1:40
1:20
1:00
0:40
KIPPING HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups Video
Double Dumbbell Push Press
BIKE
20/14 Calorie Row
200 Meter Run
EC: Metcon (Time)
EXTRA CREDIT:
Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row
On the 3:00 x 3 Rounds:
600/500 Meter Row
On the 2:00 x 4 Rounds:
400/350 Meter Row
STIMULUS
DESCRIPTION
This rowing interval piece includes 9 total rounds at varying distances and times
With some rest built in, look to move with a purpose through each interval
Move at speeds or choose distances that give you at least :60, :45, and :30 seconds of rest respectively for each distance
This works out to:
1st Distance: ~3 Minutes On + 1 Minute Off
2nd Distance: ~2:15 On + 0:45 Off
3rd Distance: ~1:30 On + 0:30 Off
The workout flows as follows:
[On the 0:00]: 800/650 Meter Row
[On the 4:00]: 800/650 Meter Row
[On the 8:00]: 600/500 Meter Row
[On the 11:00]: 600/500 Meter Row
[On the 14:00]: 600/500 Meter Row
[On the 17:00]: 400/350 Meter Row
[On the 19:00]: 400/350 Meter Row
[On the 21:00]: 400/350 Meter Row
[On the 23:00]: 400/350 Meter Row
Record total time for each interval
Your final score is the total of all time spent working [SugarWOD Adds This For You]
STIMULUS
DESCRIPTION
This rowing interval piece includes 9 total rounds at varying distances and times
With some rest built in, look to move with a purpose through each interval
Move at speeds or choose distances that give you at least :60, :45, and :30 seconds of rest respectively for each distance
This works out to:
1st Distance: ~3 Minutes On + 1 Minute Off
2nd Distance: ~2:15 On + 0:45 Off
3rd Distance: ~1:30 On + 0:30 Off
The workout flows as follows:
[On the 0:00]: 800/650 Meter Row
[On the 4:00]: 800/650 Meter Row
[On the 8:00]: 600/500 Meter Row
[On the 11:00]: 600/500 Meter Row
[On the 14:00]: 600/500 Meter Row
[On the 17:00]: 400/350 Meter Row
[On the 19:00]: 400/350 Meter Row
[On the 21:00]: 400/350 Meter Row
[On the 23:00]: 400/350 Meter Row
Record total time for each interval
Your final score is the total of all time spent working [SugarWOD Adds This For You]