TUESDAY 6.9.20
Lowry CrossFit – CrossFit
1: Metcon (AMRAP – Reps)
Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups
…
Climb By (1) Rep Each Round
STIMULUS
DESCRIPTION
This gymnastics conditioning piece will focus heavily on strict upper body pressing
The three movements included will directly interfere with each other and make the next one more difficult
For that reason, the reps will only climb by 1 each round
To complete this piece as written, we recommend having at least 12+ strict ring dips and handstand push-ups unbroken when fresh
If you’re not quite there, complete a sub listed further down the page
Record the total reps you completed at the end of the 7 minutes
MC: “Quarter Zip” (AMRAP – Rounds and Reps)
AMRAP 25:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols
STIMULUS
DESCRIPTION
This longer AMRAP has a little bit of everything – as it includes cardio, weighlifting, and gymnastics movements
Choose variations and weights that allow you to complete 5+ rounds (1 round every 5 minutes)
SUMO DEADLIFT HIGH PULLS
Looking to cycle a moderate load for the sumo deadlift high pull
This movement finishes with the barbell at collarbone height
Choose a weight that allows you to complete the 6 reps in 1-2 quick sets
ALTERNATING PISTOLS
Alternate legs every rep for a total of 6 each side
Choose a rep number or variation that allows you to clear this station in less than 1 minute
SUBS
ALTERNATING PISTOLS
Reduce Reps
1 Minute of Practice
Single Legs Squats to Box or Bench
Weighted Lateral Box Step-ups
ROPE CLIMBS
Reduce Reps
8 Strict Pull-ups
12 Chest to Bar Pull-ups
15 Chin Over Bar Pull-ups
RUN
500 Meter Row
400 Meter Ski
25/18 Calorie Assault
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
3 Giant Sets:
21 Rower Pike-ups
15 GHD Sit-ups
9 Strict Toes to Bar
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Today’s midline piece includes 3 high-interference movements that will train the ab muscles
“Giant Sets” mean you’ll move directly from one movement to the next, prioritizing quality over speed
Break up these movements as needed to maintain good technique, especially the pike-ups and strict toes to bar
Controlling the legs back down will allow you to get the most out of both these movements and prevent any swinging on the bar
There is no score for this piece