WEDNESDAY 9.2.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
“GYMNASTY”
August 31 – November 15, 2020
11 Weeks
Phase #1 – Aug 31 – Oct 4 (5 Weeks)
Deload Week – Oct 5 – 11
Phase #2 – Oct 12 – Nov 15 (5 Weeks)
Post-Cycle Deload – Nov 16 – Nov 22
In recent months, we’ve built a foundation.
We first addressed raw strength in the slow lifts.
We then took our efforts to barbell stamina.
Returning to the Three-Headed Monster… we now will address skills.
Gymnastic proficiency in our sport requires three components:
Gymnastic Technique
Strict Capacity
Kipping Capacity
On a stage that demands dozens of gymnastic movements, this proficiency can become a blurry goal. “Gymnasty” plans to address precisely that, structuring our training to approach each component intelligently. In each training week, we’ll address these focus areas with (3) dedicated training parts:
Strict Gymnastics – A dedicated running-clock effort tracking towards the development of technical proficiency. Think “Strict JT”.
Gymnastic Capacity – Volume-based, building our upper limit abilities. Think 30 Kipping Ring Muscle-Ups for Time.
“Fartlek” Intervals – Combining varying aerobic intensities to simulate a metabolic environment as we train a wide base of movements. Think bike intervals, combined with higher volume toes to bar.
The sum is truly greater than the parts, and we’re looking forward to seeing some PR’s on Week 11.
MC: Metcon (Time)
Gymnastic Stamina Benchmark
For Time:
100 Double Unders
50′ Handstand Walk or 2 Wall Walks
80 Double Unders
50′ Handstand Walk or 2 Wall Walks
60 Double Unders
50′ Handstand Walk or 2 Wall Walks
40 Double Unders
50′ Handstand Walk or 2 Wall Walks
20 Double Unders
50′ Handstand Walk or Two Wall Walks
STIMULUS
DESCRIPTION
This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate
The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter
Set-up 10-foot markers for your walk
Aim to complete these walks in 5-foot segments to simulate the Open and other competition standards
MC2: “Treasure Chest” (Time)
3 Rounds For Time:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike
STIMULUS
DESCRIPTION
Today’s main conditioning piece balances out gymnastics, weightlifting, and monostructural movements
Your score is the total time it takes to complete the workout
The intended time range for this workout is between 9-18 minutes
PUSH JERKS
The barbell will come from the floor for this movement, not out of a rack
All reps should be push jerked (received with bent knees) instead of push pressed
Choose a moderate load that you are capable of cycling for 25+ reps unbroken when fresh
Within the workout, this should be a station you can clear in 2-3 sets
TOES TO BAR
If you have 20+ toes to bar unbroken when fresh, complete this station as written
If you’re not there quite yet, consider reducing reps or choose a variation from the “subs” section below
ASSAULT BIKE
Reset the monitor to “0” after each round
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
[Part A]
3 Supersets:
10 Supinated Grip Ring Rows
20 Single-Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
[Part B]
3 Supersets:
30 Banded Face Pulls
30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
STIMULUS
DESCRIPTION
This Body Armor piece will pair upper body pulling with posterior work
The Supinated Ring Row (Palms Facing You) will give us pulling work in a different grip than we usually find
This supinated grip will isolate the biceps a bit more than our normal pronated grip
After our first three sets of ring rows and glute bridges, we will switch to banded face pulls and prisoner superman holds
Superset means you’ll move right from the first movement to the second and rest for 1:30 following the second movement
SUBS
SUPINATED GRIP RING ROWS
Supinated Barbell Bent Over Row
Supinated Chin-ups
BANDED FACE PULLS
Bent Over Dumbbell Reverse Fly