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Components
Metcon
"Four Eyes"
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
TUESDAY 8.18.20 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
TUESDAY 8.18.20
Please continue to schedule classes on the wodify app. Thank you.
1: Metcon (Time)
Gymnastic Capacity
30 Strict Pull-Ups
30 Strict Handstand Pushups
Rest 2:00
20 Strict Pull-Ups
20 Strict Handstand Pushups
Rest 1:00
10 Strict Pull-Ups
10 Strict Handstand Pushups
STIMULUS
DESCRIPTION
We start the day with a high volume strict gymnastics piece.
We want to get the set of 30 done in no more than 5 sets
We want to get the set of 20 done in no more than 4 sets.
We want to get the set of 10 done in 2 -3 sets at most.
SUBS
STRICT PULL-UP
Ring Row
Banded Strict Pull-Up
STRICT HANDSTAND PUSH-UP
Box Handstand Push-up Video
Dual Dumbbell Strict Press
Standard Push-up
MC: "Four Eyes" (Time)
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
STIMULUS
DESCRIPTION
This interval conditioning piece will work cardio, gymnastics, and weightlifting movements
After completing the 3 listed movements, you'll rest until the next round begins
Rounds begin every 4 minutes [0-4-8-12-16-20]
With each round, we'll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
Score is slowest time.
These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights
EC: Metcon (Time)
EXTRA CREDIT:
Body Armor
5 Giant Sets:
15/10 Calorie AAB
15 GHD Sit-Ups
9 Barbell Bench Press (175/105)
Rest 1:00 between sets.
STIMULUS
DESCRIPTION
The day finishes with a body armor piece done for quality.
Our focus should be on movement quality and breathing through each rep.
With this piece not being scored, we can try and find a rhythm and try to match your breathing to each movement.
We should be completing each set of the GHD sit-ups and bench press unbroken, so scale reps and loading accordingly or see "subs" below."
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 18, 2020
Male Clients
1
Daryion
Morgan
4:15 PM CrossFit
9:15
2
Ben
Sauer
5:30 PM CrossFit
11:30
3
kilmonger
.
4:15 PM CrossFit
12:30
4
Junnior
Aranda
4:15 PM CrossFit
12:21
15 banded pu in total, 2 mats
Female Clients
1
Simone
Favor
9:00 AM CrossFit
11:32
alternated between banded PU and ring rows. 2 ab mats
2
Melissa
Wood
7:30 AM CrossFit
18:24
Skinny black + skinny green band strict pull ups; 20# DB press
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