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TUESDAY 9.24.19

23
Sep

TUESDAY 9.24.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Foam Roll

Banded Shoulder Distraction

MC1: “Pineapple Express Part A” (Time)

On the 0:00

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups
STIMULUS

This is part 1 of a 3-part running clock workout

Part A begins on the 0:00, Part B on the 15:00, and Part C on the 35:00

This part has a 12 minute cap to allow for at least 3 minutes of rest before the next part

Choose a calorie number that allows you to complete the bike in 4 minutes or less

In order to complete the prescribed number of strict handstand push-ups, we recommend that you have at least 10+ reps unbroken when fresh

You can drop the total number of reps or complete one of the other substitutions listed below

SUBSTITUTIONS

Assault Bike

Equal Calorie Echo Bike, Bike Erg, or Row

75/50 Calorie Schwinn Bike

Strict Handstand Push-ups

Reduce Reps

Handstand Push-ups with Feet on Box (Reduced Weight Being Pressed)

Double Dumbbell Strict Press

MC2: “Pineapple Express Part B” (Time)

On the 15:00

RX+

For Time (12 Minute Cap):

35 GHD Sit-ups

100′ Handstand Walk

25 GHD Sit-ups

75′ Handstand Walk

15 GHD Sit-ups

50′ Handstand Walk

RX

21 Toes to Bar

5 Wall Walks

15 Toes to Bar

4 Wall Walks

9 Toes to Bar

3 Wall Walks
STRATEGY

The handstand walk will likely be the real sticking point of Part B, especially coming off the 50 strict handstand push-ups before

Just like in the first part, it’s not necessarily about trying to knock out large sets

If you find yourself having to rest a ton in anticipation of completing a long walk, it might be better to just chip away at small chunks

These quick sets can prevent excess shoulder fatigue and enable you to rest less

MC3: “Pineapple Express Part C (Time)

On the 35:00

3 Rounds:

400 Meter Run

21 Lateral Barbell Burpees
STIMULUS

Rounding out the three part workout with a a slightly different take on a CompTrain Benchmark workout, “Surfer on Acid”

The original version has regular burpees, but we’ll go with lateral barbell burpees today to establish a standard and encourage faster burpees

This simple couplet workout is designed to be simple and fast

You do not need to stand to full extension on the lateral bar burpees

There is no time cap on this part

SUBSTITUTIONS

Run

500 Meter Row

28/20 Calorie Assault

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