WEDNESDAY 12.18.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Silverback Primer
3 Sets For Quality:
:20 Second Barbell Overhead Hold
:20 Second Dead Hang
:20 Second Superman Hold
MC: “Happy Hour” (Time)
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
STIMULUS
GENERAL
“Happy Hour” includes 2 barbell movements and 2 gymnastics movements
Expecting the 144 rep workout to take somewhere between 7-15 minutes to complete
GYMNASTICS MOVEMENTS
Looking to complete these 12 reps in 3-4 sets maximum today
Adjust volume or choose variations that allows this to happen
BARBELL MOVEMENTS
Let’s choose our barbell weight today off the limiting factor, which tends to be the push jerk
Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
Choose a weight that you can complete the Push Jerks in 1-2 sets each round
The Power Cleans will likely be completed in small sets or singles throughout
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
STIMULUS
GENERAL
3 sets of 3 movements in the first part of today’s body armor, which has an upper body focus
Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts
OVERHEAD KETTLEBELL CARRY
Carry a single kettlebell locked out overhead
Switch hands at the 50 meter mark
Use a challenging weight, but one that you can complete 50 meters each side with 1 break max
You have the option to increase weight over the 3 sets if you’d like
INVERTED BARBELL ROWS
The further you walk your feet out, the more difficult it will be
Elevating your feet will be the most difficult option
Choose a difficulty that allows you to reach full range of motion, touching the chest to the bar on each rep
BAND PULL-APARTS
Choose a tension that you can complete the 50 reps with 1-2 breaks max