CrossFit – Fri, Apr 21


CrossFit – Fri, Apr 21

Lowry CrossFit – CrossFit

Bulletin Board

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30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

“Deadlift + Ring Muscle-Ups” (Checkmark)

Deadlift + Ring Muscle-ups

5 Sets:

30% Max Ring Muscle-ups (30, Max Ring Muscle-ups, 1)

1 Deadlift @ 80% 176KG

Rest 1-2 Minutes Between Sets.

– The ring muscle-ups should be completed in an unbroken set each round.

– The deadlift should feel pretty heavy here but let’s always prioritize form over load.

– Score: Since both of these movements are based off of percentages, we’ll score this as a “mark complete.”


With An Empty Barbell:

10 Good Mornings

10 Reverse Lunges

10 Stiff-Legged Deadlifts

On Rings:

30s Hang

10 Scap Retractions

5 Kip Swings

3 Strict Pull-Ups

3 Strict Ring Dips

1-2 Ring Muscle-Ups

3 Light Deadlifts

2 Moderate Deadlifts

…Keep building 80% hitting 1 rep each time you make a jump in weight.



– Strict RMU

– Banded Strict RMU

– Jumping RMU

– Ring Dips

– Bar Muscle-Ups

– Chest To Bar Pull-Ups

– Pull-Ups

– Ring Rows


– Reduce Percentage

– Dumbbell Deadlifts

– Kettlebell Deadlifts

“Hell N Back” (Time)

“Hell N Back”

3 Rounds For Time:

400 Meter Run

21 Deadlifts 185/135lb

12 Chest to Bar Pull-ups

Time Cap: 15 Minutes

– Feel: This workout should feel like the classic CrossFit workout “Helen.” The bar should be light enough to question going for unbroken sets and the pull-ups will have athletes feeling their grip.

– Run: The 400m runs should take less than 2:15 each round.

– Deadlifts: The deadlifts should take less than 1:30 each round. Loading should not exceed 60% of your 1RM deadlift.

– Chest To Bar Pull-Ups: The pull-ups should take less than 1:15 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.


– Let’s run at a pace that allows us to push the inside movements (deads & C2B).

– Aim for 1-2 sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer that we hold onto the barbell, the more it is going to impact the grip for the pull-ups.



– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run


– Reduce Reps/Loading

– Dumbbell Deadlifts

– Kettlebells Deadlifts


– Reduce Reps

– Banded Chest To Bar

– Strict Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

“Skill Conditioning” (AMRAP – Reps)

Skill Conditioning

5 Rounds For Total Reps:

1-2-3-4-5 Minute AABBike Calories

1 Minute Max Handstand Walk Segments (25ft.)

Total Time: 20 Minutes

– Athletes should aim for the same number of calories per minute.

– The HSW segments must be completed unbroken to count toward your score.

– Score: Total fully completed HSW segments.