CrossFit – Mon, Apr 10


CrossFit – Mon, Apr 10

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Banded Hip Flexor Stretch (Each Leg)

1:00 Front Rack Stretch

1:00 Banded Lat Stretch (Each Arm)

1:00 Squat Hold

Overhead Squat (
5 Sets:
5 Overhead Squats

Rest 1-2 Minutes Between Sets

*Start @ 65% 1RM
build across sets


– Start at 65% of your 1RM overhead and build from there.

– Barbell should be taken from a rack.

– Score: Enter weights used for each set.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Overhead Squat Hold

10 Empty Barbell Overhead Squats

6 Overhead Squats (Light Weight)

4 Overhead Squats (Moderate Weight)

…Keep building (if needed) to 65% in sets of 2-3 reps.

“Red Rover” (Time)

For Time:

750/700 Meter Row

50 Overhead Squats 95/65lb

25 Bar-Facing Burpees

– Feel: This workout should feel like a grindy sprint. The shorter time domain means athletes should push the pace but the light overhead squats & bar-facing burpees to finish will feel like a bit of a grind.

– Row: Should be completed less than 4:00.

– Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell should come from the floor. Reps should be completed in less than 3:00.

– Bar-Facing Burpees: Should be completed in less than 3:00.

– Score: Total time it takes to complete the workout.


– Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the overhead squats.

– Try to hold onto big sets of overhead squats. Athletes can rest in the back rack if they’d like rather than putting the bar down. Some options here could be 50 UB, 30-20, 25-15-10, 20-15-10-5, or 10-10-10-10-10.

– Coming off the squats, the arms will be feeling a bit tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.


750/700 METER ROW

– 600/550m Ski

– 1,500/1,400m Bike

– 600m Run

– 600m Air Run


– Reduce Loading

– Single Dumbbell OHS

– Front Squats


– Burpee Step-Over Bar

– Line-Facing Burpees

– Regular Burpees

“Grunt Work” Extra Credit (Time)

5 Rounds For Time:

5 Wall Walks

10 Kettlebell Front Rack Lunges

1-2-3-4-5 Rope Climbs (15ft.)

Kettlebell: 53/35lb

– The wall walks should take less than 1:00 to complete each round.

– The kettlebell lunges should be completed with a pair of kettlebells. Every step is 1 rep (no specific distance required).

– The rope climb reps will increase every round.

– Score: Total time it takes to complete the workout.



– Reduce Reps

– 50ft. HSW = 5 Wall Walks

– 25 Handstand Shoulder Taps = 5 Wall Walks

– 10 Hand-Release Push-ups = 5 Wall Walks


– Reduce Loading/Reps

– Sub Dumbbells

– Sub Barbell


– Reduce Reps

– 12ft. Climb

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– Hand Over Hand Sled Pull