Lowry CrossFit – CrossFit
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1: Metcon (Time)
30 Strict Pull-Ups
30 Strict Handstand Pushups
20 Strict Pull-Ups
20 Strict Handstand Pushups
10 Strict Pull-Ups
10 Strict Handstand Pushups
We start the day with a high volume strict gymnastics piece.
We want to get the set of 30 done in no more than 5 sets
We want to get the set of 20 done in no more than 4 sets.
We want to get the set of 10 done in 2 -3 sets at most.
Banded Strict Pull-Up
STRICT HANDSTAND PUSH-UP
Box Handstand Push-up Video
Dual Dumbbell Strict Press
MC: “Four Eyes” (Time)
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
This interval conditioning piece will work cardio, gymnastics, and weightlifting movements
After completing the 3 listed movements, you’ll rest until the next round begins
Rounds begin every 4 minutes [0-4-8-12-16-20]
With each round, we’ll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
Score is slowest time.
These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights
EC: Metcon (Time)
5 Giant Sets:
15/10 Calorie AAB
15 GHD Sit-Ups
9 Barbell Bench Press (175/105)
Rest 1:00 between sets.
The day finishes with a body armor piece done for quality.
Our focus should be on movement quality and breathing through each rep.
With this piece not being scored, we can try and find a rhythm and try to match your breathing to each movement.
We should be completing each set of the GHD sit-ups and bench press unbroken, so scale reps and loading accordingly or see “subs” below.”