TUESDAY 7.21.20

Lowry CrossFit – CrossFit

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1: “Strict JT” (Time)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups
STIMULUS

GENERAL

“Strict JT” is a cycle benchmark we will re-test

This triplet workout is an all upper body pushing focused gymnastics piece

Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning

Choose rep numbers based off the strict handstand push-ups or struct ring dips

Your first round number should be something that you could complete unbroken when fresh

Reducing the overall volume is an option:

15-12-9

12-9-6

9-7-5

SUBS

OVERALL WORKOUT

Reduce Volume

STRICT HANDSTAND PUSH-UPS

Reduce Reps

Feet on Box or Bench Video

STRICT RING DIPS

Reduce Reps

Banded Ring Dips

PUSH-UPS

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

2: Metcon (Weight)

Body Armor Primer

3 Rounds:

7 Uneven Tempo Kettlebell Deadlifts

50 Meter Uneven Kettlebell Farmers Carry

7 Uneven Tempo Kettlebell Deadlifts

50 Meter Uneven Kettlebell Farmers Carry
STIMULUS

DESCRIPTION

This Body Armor primer is designed to prepare the midline, grip, shoulders, and lower body for the work ahead

“Uneven” means we’ll hold a different weight in each hand – forcing us to stabilize even more

This piece is not for time, rather for quality

After completing the first set of 7 Reps + 50 Meters, switch the weights to the other hands for the last set

You can increase loading over the 3 rounds, but each movement should ideally remain unbroken

TEMPO KETTLEBELL DEADLIFTS

The tempo is 3 seconds down + regular speed up

SUBS

UNEVEN KETTLEBELL DEADLIFTS

Uneven Dumbbell Deadlifts

Uneven Barbell Deadlifts

Single Arm Dumbbell or Kettlebell Deadlifts

UNEVEN FARMERS CARRY

Uneven Dumbbell Farmers Carry

Uneven Barbell Front Rack Carry

Single Arm Dumbbell or Kettlebell Farmers Carry

MC: “7 Wonders” (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)
STIMULUS

DESCRIPTION

This balanced workout includes gymnastics, weightlifting, and mono-structural pieces

You’ll complete all 63 reps before advancing to the rower

The workout flows like this:

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

The intended time range for this piece is between 12-20 minutes

BARBELL MOVEMENTS

The barbell movements today are designed to be completed ideally unbroken

Use one weight for both lifts based off the more challenging movement – the push press

This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh

The deadlift will feel relatively light compared to the push press

Note that there is no re-bend of the knees after extension in the push press

TOES TO BAR

Choose a number for toes to bar that you can complete ideally unbroken throughout the workout

If you’re on the fence about 7 unbroken reps, consider reducing the reps or chooseing a variation from “subs”

Sub for row: 40/30 Calorie Assault