WEDNESDAY 2.5.20

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

MOBILITY

Laying Front Rack Stretch: 1-2 Minutes

Couch Stretch: 1-2 Minutes Each Side

Child’s Pose: 1-2 Minutes

Hip Halo

MC: “Beast Builder Benchmark 2.5.20” (AMRAP – Rounds and Reps)

AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes

___________________

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)
In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes

You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

“Macho Man” sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

The weight selection should feel as follows:

Bars 1-2: Light

Bars 3-4: Moderate

Bars 5-6: Heavier

You final score is total completed rounds and reps of “Macho Man”

If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out

MC: “Arm and Hammer” (Time)

For Time:

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie AAB or Row

15 Chest to Bar Pull-ups

Buy- Out: 15 Clusters (135/95)
STIMULUS

The barbell serves as the buy-in and buy-out to the 3 main sets of bike and chest to bar pull-ups

You’ll complete all 15 Clusters, then the 3 rounds, Then 15 more Clusters to finish out the workout

Squat Clean Thrusters:

Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles

There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster

Choose a chest to bar rep number or variation that allows you to complete the work in 3 sets within the workout

EC: Metcon (No Measure)

EXTRA CREDIT:

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets
STIMULUS

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping

You can increase loads every round or stay at the same challenging load across

After the 7 Renegade Rows, you’ll hold unbroken as long as you can while locked out in an L-Sit on the rings

Elevating to the rings allows the legs to drop more than parallettes, but aim to keep the body in an “L-Shape” for as long as possible

Choose a variation that allow you to get at least 15 seconds at at time

If needed, bend the knees up to the chest to make the movement a little easier