CrossFit – Fri, Oct 13


CrossFit – Fri, Oct 13

Lowry CrossFit – CrossFit

Bulletin Board

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30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Squat Clean (Set 1: 3 Squat Cleans @ 70%
Set 2: 2 Squat Cleans @ 76%
Set 3: 1 Squat Clean @ 82%
Set 4: 3 Squat Cleans @ 73%
Set 5: 2 Squat Cleans @ 79%
Set 6: 1 Squat Clean @ 85%
Set 7: 3 Squat Clean @ 76%
Set 8: 2 Squat Cleans @ 82%
Set 9: 1 SC @ 88%)


– Athlete can complete these sets touch and go or as singles.

– We’ll complete 3 waves here. Each wave will begin slightly heavier than the last.

– Score: Enter last set only.


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%

Badger (Time)

3 rounds for time of:

30 squat cleans

30 pull-ups

Run 800 meters

95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

– Overview: In this hero workout, athletes will need to be smart about their strategy on the barbell and pull-up bar as grip and shoulder fatigue can creep in early if not careful.

– Squat Cleans: Loading should not exceed 55% of your 1RM squat clean. Reps should take 3:00 or less to complete each round.

– Pull-Ups: Reps should be completed in 2:00 or less.

– Run: Each run should be completed in 5:00 or less.

– Score: Total Time


– There is a ton of pulling in this workout which means arm fatigue will set in early on if we are not smart about our break up strategy on the barbell and pull-ups.

– Each round, we can start with a big set then chip away at some smaller sets of 3-5 reps (or more) or we can start with smaller sets right away on both the barbell and the pull-ups. Just remember that to longer you hold on, the quicker that grip and bicep fatigue will set in.

– Each run can be paced in a way that will allow you to stick to your strategy on the barbell and pull-up bar. The only run we should push the pace on, is the last one.



– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps


– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Distance

– 5:00 Time Cap

– 1,000/800m Row

– 800/600m Ski

– 2,000/1,600m Bike

– 1,200m Air Run