WEDNESDAY 12.4.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Metcon (Weight)
Clean Pull Complex
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
STIMULUS
These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Clean Pull Demo: Video
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
MC: “Low Tide” (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115)
25 Double Unders
STIMULUS
GENERAL
Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)
SUBSTITUTIONS
Double Unders
Reduce Reps
40 Single Unders
20 Seconds of Practice
EC: Metcon (No Measure)
EXTRA CREDIT:
Strict Gymnastics
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)
STIMULUS
These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed
For Example: Once you finish the 2 strict ring muscle-ups, you’ll work back to the :20 Wall-Facing Handstand Hold
See below for subs for each movement
SUBSTITUTIONS
Wall Facing Handstand Hold
Reduce Time
Strict Ring Muscle-ups
Reduce to 1 Rep
Banded Strict Ring Muscle-ups Video
Strict Chest to Bar Pull-ups
Strict Chin Over Bar Pull-ups
Banded Strict Chest to Bar Pull-ups
Handstand Walk
Reduce Distance
30 Seconds of Handstand Walk Practice Practice
20 Seconds Handstand Weight Shifting Video
20 Seconds Box Shoulder Taps Video
Double Unders
Reduce Reps
30 Seconds of Double Under Practice
40 Single Unders
L-Sit on Rings
Reduce Time
Hanging L-Sit (From Pull-up Bar)