TUESDAY 8.11.20

10
Aug

TUESDAY 8.11.20

Lowry CrossFit – CrossFit

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1: Metcon (No Measure)

Gymnastic Skill

Alternating On the Minute x 10:

Odd: 50 Second Light Row

Even: 50′ Handstand Walk”
STIMULUS

DESCRIPTION

The first piece of the day will balance a light row with a moderate distance handstand walk.

We want to mark off 10 foot intervals for the handstand walk.

The row will be just enough to slightlly fatigue the shoulders and slightly elevate the heartrate.

The Handstand Walk portion should take no more than 50 seconds to complete

If you cannot complete the 50′ in that time frame, simply practice for 50 seconds before going back to your rower.

SUBS

ROW

*Run

*Bike

*Ski Erg

Handstand Walk

*50 Seconds of practice.

*50 Second handstand hold

*50 second handstand weight shift

3-4 Wall Walks

mk: Metcon (AMRAP – Reps)

Gymnastic Capacity

On the Minute x 5:

25 Double Unders

Max Strict Handstand Push-ups

Directly Into…

On the Minute x 5:

25 Double Unders

Max Kipping Handstand Push-ups
STIMULUS

DESCRIPTION

This gymnastics piece will begin with a strict gymnastics press and then change to a kipping press.

Our goal here is to be able to do sets of at least 5-10 each minute. See “”Subs”” below if this is unattainable.

With the double unders beginning each minute, we will have a slightly elevated heartrate and shoulder burn to start each set.

You should probably stop your max set with about 10 seconds left each minute to prepare yourself for the next round.

Your score will be the total number of Handstand Push-ups completed across the 10 rounds.

SUBS

STRICT HANDSTAND PUSH-UPS

*Build the floor up to reduce the range of motion

*Dual Dumbbell Press

KIPPING HANDSTAND PUSH-UPS

*Build the floor up to reduce the range of motion.

*Dual Dumbbell Push Press

MC: “Charlie Brown” (2 Rounds for reps)

On the 15:00 x 2 Rounds:

800 Meter Run

50/35 Cal AAB

40/30 Calorie Row

200 Meter Wreck Bag Run (50/35)
SUBS

RUN

1,000 Meter Row

40/30 Calorie Assault

WRECK BAG RUN

Weighted Run

Sandbag

Medicine Ball

Dumbbell

Sled Push