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WEDNESDAY 10.2.19

1
Oct

WEDNESDAY 10.2.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm-Up

MC: “Miracle-Gro” (Time)

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike

12 Strict Handstand Push-ups
STIMULUS

The big focus of this 5-round triplet workout is the strict handstand push-ups – as there are 60 total reps

Choose a rep number or variation that you could complete in 1-2 sets when fresh

Looking for the entire workout to take somewhere in the 12-20 minute range

1: Paused Front Squat (On the 1:30 x 6)

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

STIMULUS

Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

The pause will be 3 seconds in the bottom before standing

The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

Build to a heavy complex over your last 3 sets

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

EC: Metcon (Weight)

EXTRA CREDIT:

Capacity Builder

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster
Barbell: 50% of 1RM Clean and Jerk

STIMULUS

Cycling 45 reps per round on the barbell in today’s capacity builder

Each round flows as follows:

7 Back Squats

7 Push Jerks

7 Thrusters

5 Back Squats

5 Push Jerks

5 Thrusters

3 Back Squats

3 Push Jerks

3 Thrusters

While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off

Adjust your percentage or the reps as needed to complete each round in the 2 minute area

Rounds begin on the 0:00 – 3:00 – 6:00

The bar will come from the floor, not out of the rack

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