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