CrossFit – Fri, Aug 18


CrossFit – Fri, Aug 18

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

“Squat Clean 5” (Weight)

5 Sets [Building to Heavy]:

5 Squat Cleans

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 70%

– Reps should be completed unbroken.

– Use 1 barbell and change out the weights.

– Athletes should build in weight each set.

– Score: Heaviest set of 5


With An Empty Bar…

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight…

2 Squat Cleans

With A Moderate Weight…

2 Squat Cleans

Load up to 70%

“Evergreen” (AMRAP – Reps)


15 Wallballs 20 / 14 lb to 10/9ft.

1-2-3…Burpee Pull-ups

– Overview: Athletes should pace themselves right from the start in this 12 minute workout. Shoulder and leg fatigue will be the two biggest factors here.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Burpee Pull-Ups: The pull-up bar should be just outside your reach. Athletes can jump right into their pull-up or kip first. Reps will increase by 1 each round.



– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 20 Air Squats


– Burpees To Target

– Pull-Ups

– Burpees + Banded Pull-Ups

– Burpees + Ring Rows

– Burpees

– Score: Rounds + Reps


– Let’s aim for 1-2 sets on the wallballs each round. The ball can only move so fast so this movement is a great place to catch the breath.

– Settle into a steady pace on the burpee pull-ups as you get deeper into the workout. Jumping directly into the pull-up is going to be a faster cycle time than performing a kip first but choose the variation that allows you to stay moving.