CrossFit – Fri, Jan 13


CrossFit – Fri, Jan 13

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

Bench Press (Build to a 1RM)

– Athletes should stop building if they miss 3 times at any weight.

– Score: Enter heaviest successful lift.


10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building hitting singles until you reach your heavy single.

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Thrusters: Loading should not exceed 60% of your 1RM thruster.

– Pull-Ups: Athletes should be able to complete 5+ C2B unbroken when fresh to complete reps as prescribed.

– Score: Total time it takes to complete the workout. Add 1s for every missed rep if capped.


– We can play to our strengths here a bit in this workout.

– If you are better on the barbell, let’s shoot for bigger sets here and smaller sets on the pull-up bar. If you are better on the pull-up bar, let’s shoot for smaller sets on the barbell and bigger sets on the pull-ups.

– If we are confident in our capacity on both of these movements, the place to push would be the barbell. Our breaks are typically a lot longer on the barbell vs. on the pull-up bar so we want to minimize those breaks as much as possible.

– A key thing in this workout is transitions and breathing. Be urgent with your transitions and keep thinking about your breath.


– Reduce Loading

– Sub Dumbbells


– Reduce Reps (27-21-15-9-6 or 21-15-9-6-3)

– Banded

– Regular Pull-Ups

– 21-15-9-6-3 Strict Pull-ups

– Alternating Dumbbell Plank Rows

Skill Conditioning Bench Mark 1.13.23 (AMRAP – Rounds and Reps)

Skill Conditioning Benchmark


15 GHD Sit-ups

30ft. Unbroken Handstand Walk

– Athletes should complete the 30ft. in one straight effort. Hands should begin behind the beginning of the 30ft. section and finish just beyond the 30ft. section.

– If you come down in the middle of the 30ft. effort, you’ll need to restart.

– Score: Total rounds + reps completed. Fully completed 30ft. sections will count as 1 rep.


10 Sit-Ups

5-10s Hang Upside Down On GHD

5 Slow GHDSU

20s Handstand Hold

10 HS Shoulder Taps

10ft. HS Walk



– Reduce Reps

– Toes To Bar

– Weighted Sit-Ups

– Sit-Ups


– Remove Unbroken Rule

– Reduce Distance

– Double Dumbbell Overhead Carry

– 15 HS Shoulder Taps

– 5 Wall Walks