CrossFit – Fri, Apr 28


CrossFit – Fri, Apr 28

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Power Clean (Power Clean

Build To A Heavy Set of 5


– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Score: Enter heaviest set of 5.


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

…Make more jumps if needed hitting 2 reps at a time until you are ready to attempt your heavy set of 5.

“Nowhere Fast” (Time)

“Nowhere Fast”

For Time [8 Minute Cap]:

50 Power Cleans 155/105lb

On the Minute (Starting At The 0:00):

5 Toes to Bar

– Feel: This workout should feel like a grippy sprint.

– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Athletes should be able to hold onto the bar for touch and go sets for the majority of these reps.

– Toes To Bar: Athletes should be able to complete these reps unbroken every round.

– Score: Total time it takes to complete the 50 power cleans.


– We can approach this workout in 2 ways…we can try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

– If your barbell cycling is strong, let’s try for the first option. If we aren’t as strong on the barbell, let’s go for the second option.

– We need to be mindful of our grip here. The longer we hold onto the bar, the more quickly our grip will fatigue. We would suggest doing no more than a set of 15 at a time.

– Let’s see if we can get at least 8 power cleans a minute so that we can be sure that we’ll finish under the time cap.



– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups


5k Row (Time)

Max Effort 5k Row

– We want to find our maximum sustainable pace here and hold that pace throughout.

– If you know your 2k pace, this pace is about 10-15 seconds slower than that per 500m.

– Score: Total time it takes to complete the full 5,000m.