TUESDAY 8.4.20

3
Aug

TUESDAY 8.4.20

Lowry CrossFit – CrossFit

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1: Metcon (No Measure)

Gymnastic Skill

7 Minutes For Practice:

5 Strict Chest to Bar Pull-ups

25′ Handstand Walk

5 Strict Toes to Bar

25′ Handstand Walk
STIMULUS

DESCRIPTION

Working skill and strength in this opening “practice” piece

Move through these 7 minutes with quality in mind over speed

Since it is for quality, there is no need to score rounds + reps

Record any notes on the 7 minutes of work in the notes section

STRICT MOVEMENTS

If you have over 10+ reps unbroken when fresh, keep the number at 5

If you’re under 10, consider dropping the reps to 3 or choosing a variation from “subs”

Break these up as needed to prioritize good movement

HANDSTAND WALK

If you have 50 feet unbroken when fresh, complete the 25′ increments as written

If you’re not quite there, reduce the distance or choose a variation from “subs”

SUBS

STRICT CHEST TO BAR

Reduce Reps

Banded Strict Chest to Bars

Strict Pull-ups

Ring Rows

STRICT TOES TO BAR

Reduce Reps

Feet as High as Possible

10 Toe Raises Video

HANDSTAND WALK

Reduce Distance

30 Second of Practice (For 25′)

30 Seconds Handstand Weight Shifting

MC: “Goodie Bag” (Time)

For Time:

800 Meter Run

50/35 Cal AAB

40 Toes to Bar

200 Meter Sand Bag Run (70/50)

40 Sand Bag Box Step-ups (70/50) (24″/20″)

50/35 Cal AAB

800 Meter Run
STIMULUS

DESCRIPTION

This big chipper workout has a little bit of everything in it

We expect this piece to take between 18-28 minutes to complete

Cap this workout at 30 minutes

TOES TO BAR

If you have 20+ toes to bar unbroken when fresh, complete this station as written

If you’re not there yet, reduce the reps or choose a variation from “subs”

SAND BAG RUN

Choose a weight that is challenging, but one that you can run with for all 200 meters

It should be a weight you can complete without putting the bag down

SAND BAG BOX STEP-UPS

With the bag on your back, alternate which leg steps up to the box each rep

You’ll complete 20 reps each side or 40 total

This should be a weight that you can complete with 1-2 breaks

SUBS

800 METER RUN

1,000 Meter Row

50/35 Calorie Assault

SAND BAG RUN

Weighted Run (Sandbag, Dumbbell, Ball..)

400 Meter Regular Run

SAND BAG BOX STEP-UPS

Weighted Box Step-ups

Sandbag

Dumbbells

Kettlebells

Medicine Ball

Barbell

3: Metcon (6 Rounds for reps)

Gymnastic Capacity

[AMRAP 1:30]:

12 Bar-Facing Burpees

Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:

9 Bar-Facing Burpees

Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:

6 Bar-Facing Burpees

Max Ring Muscle-ups

Rest 2 Minutes

[AMRAP 1:30]:

12 Bar-Facing Burpees

Max Bar Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:

9 Bar-Facing Burpees

Max Bar Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:

6 Bar-Facing Burpees

Max Bar Muscle-ups
STIMULUS

DESCRIPTION

Working gymnastics capacity with these two bodyweight movements

You’ll have 90 seconds to work each round

After completing the listed number of bar-facing burpees, you’ll complete max ring muscle-ups in the time remaining

Record your ring muscle-ups for each round, as your score will be total reps after the 6 sets

Note that the third rest station is 2 minutes instead of 1 minute