WEDNESDAY 12.4.19

3
Dec

WEDNESDAY 12.4.19

Lowry CrossFit – CrossFit

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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)