WEDNESDAY 7.1.20

30
Jun

WEDNESDAY 7.1.20

Lowry CrossFit – CrossFit

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MC: Metcon (Weight)

Capacity Builder

On the 2:00 x 5 Rounds:

Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts

Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts

Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts

Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts

Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts
STIMULUS

DESCRIPTION

Pairing up gymnastics and weighlifting in this opening piece that works strength, conditioning, and skill

Rounds begin every 2 minutes [0-2-4-6-8-10]

Within that window, you’ll complete 30% of your max set of unbroken ring muscle-ups and a set of deadlifts

The deadlift is the scored portion of the workout

Record all weights used across the 5 sets, as your final score is the total weight lifted

DEADLIFTS

Build in weight as the reps decrease

All sets should be compelted unbroken for them to count towards your score

Use one bar and change the weight as you go

RING MUSCLE-UPS

If your max set of ring muscle-ups is 10, you’ll complete 3 muscle-ups to start each round

This number should be something you can complete unbroken each time

Adjust the percentage or variation as needed to accomplish this

SUBS

RING MUSCLE-UPS

3-5 chest or chin over bar pullups and 3-5 ring dips

MC: “Dirt Devil” (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)
DESCRIPTION

Working through 5 fast paced intervals for todays main conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

EC: Metcon (No Measure)

EXTRA CREDIT:

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets
STIMULUS

DESCRIPTION

Todays Body Armor will focus on the glutes, hamstrings, and quads

We’ll move directly from one movement to the next and rest 2 minutes following the glute bridges

The focus here is on quality over speed

BANDED GOOD MORNINGS

Choose a band tension that allows you to complete all 40 reps without breaking

ALTERNATING PISTOLS

Alternate legs each rep for a total of 10 each side

Choose a rep number or variation that allows you to clear this station in 1:30 or less

PAUSING WEIGHTED GLUTE BRIDGES

Pause for 2 seconds at the finish position of each rep

You can use a dumbbell or barbell to weight this movement

There is the option to increase weight or stay the same across