TUESDAY 8.13.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Banded Shoulder Distraction

Crossover Symmetry

1: Metcon (Time)

5 Rounds For Time:

6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row
STIMULUS

The five rounds of this gymnastic complex are to be completed for time

The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the 4 bar muscle-ups

If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row

There is no need to row following your final bar muscle-up in round 5

Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

There is also the option to shorten the total volume to 3 or 4 rounds.

SUBSTITUTIONS

If You are Subbing for Chest to Bars & Bar Muscle-ups, Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups

1: Shoulder Press (5X3)

STIMULUS

Building to a heavy set of 3 across the 5 sets today

The strict press will come from the racks today

2: Bench Press (5X3)

STIMULUS

Building to a heavy set of 3 across the 5 sets today

If you don’t have a spotter, do not put clips on the bar so it is easy to dump the weight

MC: “Swole Cycle” (4 Rounds for reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories

Strict Handstand Push-ups

Assault Bike Calories
The strict movements are the focus of this 4-station tabata workout

You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

Assault Bike

Substitute Any Machine