WEDNESDAY 6.24.20
Lowry CrossFit – CrossFit
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MC: “Hook and Ladder” (3 Rounds for time)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
30 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
30 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
STIMULUS
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
The total amount of work in each 5-minute window is 30 reps at each movement
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts
LATERAL BARBELL BURPEES
This movement is completed laterally over the barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
The feet should pass over the handle as you jump over the barbell
There is no need to stand to full extension on the jump
POWER CLEAN AND JERKS
We’ll use a lighter load here today with the emphasis on cycling
This should be a weight that you could complete for 25+ reps unbroken when fresh
BA: Metcon (Weight)
Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second L-Sit on Parallettes
STIMULUS
DESCRIPTION
Today’s Body Armor piece begins with 3 variations of pressing movements paired with a midline movement
Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken
You can increase in weight with each set or stay at the same weight across
After each set (9 times) hold for a 15 second L-Sit
This should be a duration that ideally allows you to hold for unbroken sets
EC: Metcon (Time)
Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (185/135)
STIMULUS
DESCRIPTION
Building upper limit capacity and awareness in the deadlift today
In other words, not only the raw ability, but the awareness on when/where to push
Knowing ourselves in such a sense is a skill we will refine, as it’s strategy at the base level
Stimulus calls for a moderate load today.. we’ll push for heavier loads in the coming weeks
Visualize a weight we could cycle for 30+ reps unbroken
Better to go slightly lighter than slightly too heavy
For if we “break” a set in the middle, we need to repeat that set