CrossFit – Fri, Sep 1


CrossFit – Fri, Sep 1

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

“Thrusters” (6 Rounds for weight)

Set 1: 12 Thrusters @ 52%

Set 2: 10 Thrusters @ 61%

Set 3: 8 Thrusters @ 70%

Set 4: 12 Thrusters @ 55%

Set 5: 10 Thrusters @ 64%

Set 6: 8 Thrusters @ 73%

Rest 1-2 Minutes Between Sets.

– Barbell should come from the floor.

– The first rep can be a squat clean thruster.

– Athletes can pause overhead or in the front rack if needed but reps should be completed unbroken.

– Score: Enter loading of last set only.


30s Empty Barbell Front Squat Hold

5 Empty Barbell Strict Press

5 Empty Barbell Front Squats

5 Empty Barbell Thrusters

With a Light Barbell:

5 Thrusters

With A Moderate Barbell:

3 Thrusters

Build To 52%

“Flat Feet” (Time)

3 Rounds For Time:

21-15-9 Toes to Bar

50 Double Unders

21-15-9 Squat Cleans

50 Double Unders

Barbell: 115 / 85 lb

Time Cap: 18 Minutes

– Overview: In today’s workout, the reps on the jump rope will remain the same throughout while the reps of toes to bar and squat cleans decrease each round. Athletes should move through this workout at the maximum sustainable pace.

– Toes To Bar: Athletes should be able to complete the reps in 3 sets or less each round.

– Double Unders: Reps should take 1:30 or less to complete each set.

– Squat Cleans: Loading should not exceed 60% of your 1RM squat clean. Reps can be completed in sets or as singles throughout.

– Score: Total time. If capped, add 1s for every incomplete rep.


– Try to hold on for bigger sets on the toes to bar today. Let’s aim for 1-3 sets each round.

– Keep the shoulders and hands down on the double unders to save the shoulders a bit. We should try to catch our breath here if we can.

– Let’s shoot for small sets, singles, or a mixture of both for the squat cleans. The goal here is just to be consistent and to stay moving.



– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups


– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine


– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps