CrossFit – Fri, Mar 31


CrossFit – Fri, Mar 31

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Weighted Pull-ups (Weighted Strict Pull-Up

For Total Load:

Rest 1-2 Minutes Between Sets.


– Use a weight belt or squeeze a dumbbell between the legs.

– Pull-ups must be performed unbroken each set.

– Athletes can pause & hang between reps but if the chin does not make it over the bar or if the feet hit the ground, the set will not count.

– Score: Enter weights used for each set. If you do not add weight or if you use a band, your score will be 0 for that set.


– Banded Pull-ups

– Ring Rows

– Barbell Bent Over Rows

“Sugar Rush’ (Time)

“Sugar Rush”

3 Rounds For Time:

1,000/900 Meter AAB

21-15-9 Deadlifts 225/155lb

Time Cap: 10 Minutes

– Conditioning Category: High Threshold. Athletes should aim to move through this workout at their highest maximal sustainable pace.

– Bike: Should take 2:15 or less to complete each round.

– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Athletes should be able to complete each round in 3 sets or less.

– Score: Total time it takes to complete the workout.


– Let’s get outside our comfort zone on the the deadlifts. Aim to hold on for bigger sets than you are typically comfortable holding on for (1-3 sets).

– Pace the bike in a way that will allow you to push the deadlifts but this does not mean just coast the bike. We still want a solid effort here just not one that will severely impact our deadlift sets.

– Focus on quick transitions between the 2 movements.



– Reduce Meters

– 2:15 Time Cap

– 500/400m Row

– 400/300m Ski

– 400m Run

– 300m Air Run


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells