TUESDAY 7.6.21
Lowry CrossFit – CrossFit
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1: Metcon (AMRAP – Reps)
Gymnastics Conditioning
AMRAP 5:
Strict Handstand Push-Ups
*On the Minute – 5 Toes to Bar
Rest 2:00
AMRAP 3:
Max Distance Handstand Walk (5ft. Increments)
*On the Minute – 5 Toes to Bar
Stimulus
– In this 2 part gymnastics piece, we’ll accumulate as many strict HSPU as possible in 5 minutes, rest for 2 minutes, then accumulate as many 5ft. handstand walk sections as possible in 3 minutes. At the start of each minute, we’ll need to stop our work and complete 5 toes to bar (including the start of both the HSPU and HSW windows).
– The toes to bar reps should be completed unbroken. Reduce the reps if needed.
– Mark off 5ft. sections for the HSW. To complete a HSW section, both hands must start behind a line and finish fully past the next line.
– Score: Enter total Strict HSPU reps and total 5ft. sections completed.
2: Metcon (Weight)
Split Jerk Technique
3 Sets:
1 Pausing Split Jerk
1 Split Jerk
Rest as needed between sets.
Stimulus
– Pausing Split Jerk: 2 Seconds in Dip + 2 Seconds in Catch
– Reps will come from a rack
Percentages based on 1RM Jerk:
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
3: Metcon (Weight)
Split Jerk
On the Minute x 5:
1 Split Jerk
Stimulus
– Start slightly above where we left off on the previous part, and build steadily to a heavy, but not a max, for the day.
– Record all 5 lifts with your overall score being your heaviest lift of the day.
MC: “Alter Ego” (Time)
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
Stimulus
– Conditioning Category: Sprint
– In this interval style workout, we’ll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.
– Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.
– Score: Enter all 10 split times with your overall score being the sum total.
Strategy
THE BIG TAKEAWAYS
1. While the conditioning category is a “sprint,” we’ll need to be smart about our pacing. A good goal to have is to stay within 10s of your first row and run splits throughout the entire workout.
2. When you finish a station, record your time down on a nearby whiteboard.
3. Be sure to turn on/reset the monitor before each row interval.
Modifications
FOR ROW & RUN
– 500/450m Row
– 400m Run
– 400/350m Ski
– 1000/800m Bike (Any)
– 350m Air Run