TUESDAY 7.7.20
Lowry CrossFit – CrossFit
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1: Metcon (AMRAP – Reps)
Gymnastic Capacity A [On the 0:00]
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round
STIMULUS
DESCRIPTION
We’ll start of today with the first of two Gymnastic Capacity pieces
Start a running clock for this workout, as the next portion begins on the 10:00
This piece ends on the 8:00, giving you 2 minutes of rest between
Over the 8 minutes of work, the handstand push-ups will climb by 3 reps each round while the burpees to target remain at 5
We are purposefully going after a push-push combination with the upper body here
We are also purposefully climbing in reps, which makes us strategize even more in this high interference piece
BURPEES TO TARGET
Set up a target 6 inches above your standing reach for this movement
This could be a set of rings, pull-up bar, or other object
Setting up the target standardizes the movement no matter your height
You can jump up or step up out of the burpee
Both hands should make contact with the target before returning to the floor
KIPPING HANDSTAND PUSH-UPS
If you have 21+ handstand push-ups when fresh, let’s complete this piece as written
If you’re not there yet, consider dropping these reps down and climb by 1-2 per round instead of 3
See the “”Subs”” section for more options
SUBS
KIPPING HANDSTAND PUSH-UPS
Reduce Reps (Climb By 1-2 Per Round)
Box Handstand Push-ups Video
Double Dumbbell Push Press
2: Metcon (Time)
Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
200′ Handstand Walk
STIMULUS
DESCRIPTION
Starting at the [10:00] mark on the running clock, we’ll begin the second part of Gymnastics Capacity
Here, we’ll set a benchmark on handstand walks with 200 feet for time
There is a 3-minute cap for this piece
If you hit the cap, put 3:00 as your score and record total distance covered in the notes
If this movement is challenging, use this 3 minute window as a chance to practice getting more comfortable upside down
SUBS
HANDSTAND WALK
3 Minutes of Practice
Handstand Weight Shifting
Box Shoulder Taps
Wall Walks
MC: “Deadbolt” (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
STIMULUS
DESCRIPTION
This triplet workout balances out a moderate weight barbell with a machine and bodyweight movement
Your score at the end of the 15 minutes is total rounds and reps
The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]
DOUBLE UNDERS
Choose a variation or a rep number that allows you to clear this station in right around 1 minute
You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders
See further down the page for a full list of subs
DEADLIFTS
Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets
ROW
If unable to row:
21/15 Calorie Assault Bike or 15/12 Ski Erg