WEDNESDAY 7.22.20

21
Jul

WEDNESDAY 7.22.20

Lowry CrossFit – CrossFit

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MC1: Metcon (Distance)

Capacity Builder

On the 2:00 x 4 Rounds:

7 Bar Muscle-ups or 14 Pull-Ups

7 Double Dumbbell Power Cleans

Max Distance Double Dumbbell Front Rack Walking Lunge

Dumbbells: 50’s/35’s
STIMULUS

DESCRIPTION

Today’s 4-round capacity builder combines “”grunt work”” weightlifting and high skilled gymnastics

After completing all your bar muscle-ups and dumbbell power cleans, you’ll lunge as far as you can with the time remaining

There is no rest following the lunge – you’ll transition directly back to the bar muscle-ups

New rounds start on the [0:00-2:00-4:00-6:00]

Your score today is the total distance covered in the double dumbbell front rack walking lunge

For reference, the muscle-ups and power cleans should take no longer than 1:15 to complete

This gives you at least :45 seconds to lunge each round

BAR MUSCLE-UPS

Choose a number or variation that allows you to clear this station in 1-2 sets

See further down the page for subs

DUMBBELL MOVEMENTS

Choose a light-moderate dumbbell weight for both movements that allows you to complete the 7 power cleans unbroken each round

In the power clean, only one head of the bell has to make contact with the floor in the bottom

In the lunge, the back knee should touch the ground and the hips should reach full extension between steps

MC2: “Poker Face” (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)
STIMULUS

DESCRIPTION

We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a “buy-in” 400 meter run

This run only happens once to start each interval

In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work

FRONT SQUATS

The weight starts low and the reps start high in the first interval

From there, the weight will increase and the reps will decrease

This ideally allows you to complete a similar (rounds + reps) score with each interval

These should all be weights and rep schemes that you are comfortable completing unbroken today

The bar will be taken from the floor, not a rack

You are allowed to squat clean the first rep of each set

BURPEE BOX JUMP OVERS

We’ll face the box in the burpee instead of moving laterally

You can jump-up or step-up out of the burpee, but should jump onto the box

There is no need to stand to full extension on top of the box

Sub for run: 500M Row or 25/18 cal AAB