CrossFit – Fri, Sep 22


CrossFit – Fri, Sep 22

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Hamstring Distraction (Each Leg)

30s Push-Up To Down Dog

1:00 Pigeon Pose (Each Leg)

1:00 Active Twisted Cross

“Strict Weighted Pull-Ups” (Weight)

3 Waves For Total Load:

6 Strict Weighted Pull-ups (Heavy)

4 Strict Weighted Pull-ups (Heavier)

2 Strict Weighted Pull-ups (Heaviest)

Rest 1-2 Minutes Between All Sets.

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

– Reps should be completed unbroken each set.

– If you are unable add any weight, use bands.

– Athletes should build in weight each wave. 1 wave is a total of 12 reps.

– Score: Enter loading of each set. Overall score will be the sum total.


5 Strict Pull-ups

3 Light Weight Strict Pull-Ups

Build To First Working Weight


– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Deadlift (
On the 2:00 x 5 Sets:
2 Deadlifts

*Use The Same Weight Across


– Aim to perform all sets at a weight that is between 85-90% of your 1RM deadlift.

– Reps should be completed unbroken each set.

– Score: Loading Used Across


10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To Working Weight

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let’s make the main focus getting these completed in as little sets as possible each round.

– Deadlifts: Loading should not exceed 65% of your 1RM clean (being able to clean/front squat will be the limiting factor). Reps should be completed in 1:30 or less each round.

– Pull-Ups: Reps should be completed in 1:30 or less each round.

– Front Squats: Reps should be completed in 1:00 or less each round.

– Score: Total Time


– It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a long way for our grip and our back. Let’s aim for 2-3 sets.

– Aim to complete the pull-ups in 1-3 sets.

– If we can squeeze out unbroken sets of front squats, that will be a bigger separator in this workout.



– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift


– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats