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FRIDAY 9.13.19

12
Sep

FRIDAY 9.13.19

Lowry CrossFit – CrossFit

Deload Week.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

1: Metcon (No Measure)

With a 10:00 Running Clock…

Practice Sets:

21 Banded Good Mornings

25-50′ Handstand Walk
Gymnastic Skills

10 Minutes of Practice:

21 Banded Good Mornings

25-50′ Handstand Walk

STIMULUS

Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session

You’ll alternate between banded good mornings and 25-50 feet of handstand walking

Banded Good Mornings

SUBSTITUTIONS

Handstand Walk

1 Minute of Practice

1 Minute of Handstand Weight Shifting

1 Minute of Box Shoulder Taps

MC: “Tummy Time” (Time)

For Time:

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees
STIMULUS

“Tummy Time” is a down and back triplet workout that should take around 12-18 minutes to complete

Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

On the bar facing burpee, you do not have to stand to full extension when jumping over

You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar

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