WEDNESDAY 10.16.19
Lowry CrossFit – CrossFit
WU: Metcon (6 Rounds for calories)
“Wednesday Primer”
3 Rounds (18:00 total):
AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike
… Rest 1:00
In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24″/20″)
Max Calorie Row
… Rest 1:00
STIMULUS
There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.
We’re alternating intervals, where movements change – CTB + Bike in the first interval, and BJO + Row in the second.
Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 CTB Pull-Ups, and they spend the remainder of the 2 minutes on the bike (let’s say thats 1 minute of work or so). There is a single minute of rest after each interval.
Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let’s move at 85% on the bike and row. Not max effort – but working for the remaining duration.
Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.
This is not for a competitive score, but let’s track all six sets of calories.
MC: Metcon (No Measure)
EMOM 10
Even: 20 Sit ups
Odd: 2-3 Wall Walks
* Handstand Walks can be practiced on the odd minutes for 30-45 seconds.
Sit-Ups can be weighted.