TUESDAY 9.24.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Foam Roll
Banded Shoulder Distraction
MC1: “Pineapple Express Part A” (Time)
On the 0:00
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
STIMULUS
This is part 1 of a 3-part running clock workout
Part A begins on the 0:00, Part B on the 15:00, and Part C on the 35:00
This part has a 12 minute cap to allow for at least 3 minutes of rest before the next part
Choose a calorie number that allows you to complete the bike in 4 minutes or less
In order to complete the prescribed number of strict handstand push-ups, we recommend that you have at least 10+ reps unbroken when fresh
You can drop the total number of reps or complete one of the other substitutions listed below
SUBSTITUTIONS
Assault Bike
Equal Calorie Echo Bike, Bike Erg, or Row
75/50 Calorie Schwinn Bike
Strict Handstand Push-ups
Reduce Reps
Handstand Push-ups with Feet on Box (Reduced Weight Being Pressed)
Double Dumbbell Strict Press
MC2: “Pineapple Express Part B” (Time)
On the 15:00
RX+
For Time (12 Minute Cap):
35 GHD Sit-ups
100′ Handstand Walk
25 GHD Sit-ups
75′ Handstand Walk
15 GHD Sit-ups
50′ Handstand Walk
RX
21 Toes to Bar
5 Wall Walks
15 Toes to Bar
4 Wall Walks
9 Toes to Bar
3 Wall Walks
STRATEGY
The handstand walk will likely be the real sticking point of Part B, especially coming off the 50 strict handstand push-ups before
Just like in the first part, it’s not necessarily about trying to knock out large sets
If you find yourself having to rest a ton in anticipation of completing a long walk, it might be better to just chip away at small chunks
These quick sets can prevent excess shoulder fatigue and enable you to rest less
MC3: “Pineapple Express Part C (Time)
On the 35:00
3 Rounds:
400 Meter Run
21 Lateral Barbell Burpees
STIMULUS
Rounding out the three part workout with a a slightly different take on a CompTrain Benchmark workout, “Surfer on Acid”
The original version has regular burpees, but we’ll go with lateral barbell burpees today to establish a standard and encourage faster burpees
This simple couplet workout is designed to be simple and fast
You do not need to stand to full extension on the lateral bar burpees
There is no time cap on this part
SUBSTITUTIONS
Run
500 Meter Row
28/20 Calorie Assault