TUESDAY 8.25.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
This is a deload week.
MC: “4EVER” (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie AAB
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie AAB
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/12 Calorie AAB
15 Burpees
15 Pull-ups
STIMULUS
DESCRIPTION
“4EVER” is a simple machine and bodyweight workout that resembles the CompTrain Benchmark “Lead Foot”
We replaced the Rower in “Lead Foot” with a Bike Erg in this workout
The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles
This forces your body to improve its ability to buffer that acid
If you finish the gymnastics in each window, you’ll cycle back to the Bike Erg until the 4 minutes is up
Your score for each AMRAP 4 is total rounds + reps completed
When choosing rep schemes and variations, consider the following scoring goals for each round:
1st AMRAP: 1-1+ Rounds
2nd AMRAP: 1-1.5+ Rounds
3rd AMRAP: 1.5-2+ Rounds
GYMNASTIC MOVEMENTS
To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh
If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from “subs”
These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows
BURPEES
These are standard burpees requiring chest to deck and full extension at the top of each rep “
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline Conditioning
Not for Time:
30 GHD Sit-Ups
40 AbMat Sit-Ups
50 Hollow Rocks
40 AbMat Sit-Ups
30 GHD Sit-Ups
STIMULUS
DESCRIPTION
We finish the day with a high volume midline conditioning piece.
We are intentionally overworking the same muscle groups and movement patterns to generate an adaptation.
Since this piece is not for time, we can focus on movement quality and staying “connected” throughout the movements.
Reduce the reps if the volume is too high. We should be able to get through all of these in under 3 sets.