TUESDAY 7.7.20

6
Jul

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