WEDNESDAY 7.8.20
Lowry CrossFit – CrossFit
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1: Metcon (9 Rounds for time)
Capacity Builder
[On the 0]: 21 Power Cleans (115/85)
[On the 2]: 21 Box Jump Overs (24″”/20″”)
[On the 4]: 21 Front Squats (115/85)
[On the 6]: 21 Power Cleans (115/85)
[On the 8]: 21 Box Jump Overs (24″”/20″”)
[On the 10]: 21 Front Squats (115/85)
[On the 12]: 21 Power Cleans (115/85)
[On the 14]: 21 Box Jump Overs (24″”/20″”)
[On the 16]: 21 Front Squats (115/85)
STIMULUS
DESCRIPTION
With rest built into this capacity builder, look to get outside your comfort zone with big, fast sets
You’ll have 2 minutes to complete each of the 9 stations
After finishing the work, you’ll rest with whatever time remains in the 2 minute window
In order to ensure enough rest and the proper stimulus, cap each window at 1:30
Record the time it takes to complete the 21 reps at each station
Your score will be the sum total of all 9 times
BARBELL MOVEMENTS
Choose one weight for both of these barbell movements, based on the one that is more challenging for you
These should be light-moderate loads that you could cycle for 30+ reps unbroken when fresh
Within the workout, these sets are ideally completed with 1 break maximum
Like the power cleans, the front squat will also start with the bar on the ground instead of in a rack
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
You can complete this station either lateral or box facing
You can step off the box, but should jump up to the box to count these as RX
MC: “Slumber Party” (Time)
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
STIMULUS
DESCRIPTION
This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components
The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
The intended time range for this workout is between 15-25 minutes
PUSH JERKS
Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets
The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set
These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend
CINDY
1 Round of “”Cindy”” is 5 pull-ups, 10 push-ups, and 15 air squats
Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout
RUN
1000 Meter Row800 Meter Ski Erg
50/35 Calorie Assault
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
These 3 “Giant Sets” are all about the midline
You’ll move directly from one station to the next and rest for 2 minutes following the hollow hold
WEIGHTED ABMAT SIT-UPS
Hold 1 dumbbell high up on your body throughout the movement
Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones
Choose a challenging weight, but one that will be completed with 1 break maximum
You can build in weight or stay the same across
Anchor your feet underneath a pair of dumbbells
HOLLOW HOLD
Accumulate 30 seconds in a hollow hold for this station
For this reason, and because of the timed rest, use a running clock for this piece