CrossFit – Fri, Nov 18


CrossFit – Fri, Nov 18

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

Split Jerk (EMOM for 10 minutes perform 1 Split Jerk From Off The Rack.
Build to a heavy single for the day.

1 Split Jerk @ 5.5/10 RPE
1 Split Jerk @ 6/10 RPE
1 Split Jerk @ 6.5/10 RPE
1 Split Jerk @ 7/10 RPE
1 Split Jerk @ 7.5/10 RPE
1 Split Jerk @ 8/10 RPE

Back Squat

5×2 @ 78% 1RM Back Squat

Front Squat (3×1 @ 94% 1RM Front Squat)

“Doc Hudson” (Time)

For Time:

50 Chest to Bar Pull Ups

50/40 Calorie AAB

50 Chest to Bar Pull Ups

Target Time:  sub 7 minutes

Time Cap:  10 minutes


How to Pace:  PAIN CAVE!! Make it hurt today! That bike is going to bite back and you better be ready for your heart to come out of your chest on the last pull ups!

How it should Feel:  PAIN!! Get that intensity up and treat today like a competition or online qualifier (i.e. the Open or QuarterFinals)


Chest to Bar : Work for bigger sets that you can maintain throughout. Whether it’s 5 reps every 15 seconds or 15-20 reps every 30 seconds, come in with a sustainable and challenging plan for you.

Echo Bike : Get ready for this one!! We want you to be AGGRESSIVE on this bike! It is 1 and done so be confident and drive through.


The SCALING aim is to finish near the target time.

Scaling option to finish near the target score:

35 Chest to Bar Pull Ups

35/28 Calorie Echo Bike

35 Chest to Bar Pull Ups