WEDNESDAY 10.2.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
MC: “Miracle-Gro” (Time)
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups
STIMULUS
The big focus of this 5-round triplet workout is the strict handstand push-ups – as there are 60 total reps
Choose a rep number or variation that you could complete in 1-2 sets when fresh
Looking for the entire workout to take somewhere in the 12-20 minute range
1: Paused Front Squat (On the 1:30 x 6)
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy
STIMULUS
Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause
The pause will be 3 seconds in the bottom before standing
The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
EC: Metcon (Weight)
EXTRA CREDIT:
Capacity Builder
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
STIMULUS
Cycling 45 reps per round on the barbell in today’s capacity builder
Each round flows as follows:
7 Back Squats
7 Push Jerks
7 Thrusters
5 Back Squats
5 Push Jerks
5 Thrusters
3 Back Squats
3 Push Jerks
3 Thrusters
While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off
Adjust your percentage or the reps as needed to complete each round in the 2 minute area
Rounds begin on the 0:00 – 3:00 – 6:00
The bar will come from the floor, not out of the rack