CrossFit – Fri, Oct 28


CrossFit – Fri, Oct 28

Lowry CrossFit – CrossFit

Dip + Push Jerk + Dip + Jerk (5 Rounds for weight)

1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 7/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 8/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 9/10 RPE

1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 10/10 RPE

Back Squat (5 x 2 reps @ 84% 1RM Back Squat)

Bulletin Board

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

Front Squat (10x 3 reps @77% 1RM Front Squat)

“Gomez Addams” (Time)


150 Wall Balls (20/14)

300 Double Unders

30 Muscle Ups or 30 Burpee Pull-Ups

*Partition as desired

Target Time: 13-15 minutes

Time Cap: 18 minutes


This workout is about strategy and building into a sustainable pace from the beginning.

How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.


Wall Ball  : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.

Double Unders : Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these and create unnecessary trip ups.

Muscle Up  : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you hold on for unbroken.


The SCALING aim is to choose a rep scheme you can hold onto consistent sets with and stay moving.

Scaling option to finish near the target score:

For time:

100 Wall Balls (20/14)

200 Double Unders

20 Muscle Ups

Check out our  Scaling and Substitution Movement Document Here!  for more recommendations!