CrossFit – Mon, Aug 21


CrossFit – Mon, Aug 21

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.


30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Chest-To-Bar Pull-ups (Max Unbroken Set of C2B pull-ups)


– Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.

– Score: Total Reps


10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups

2-3 Kipping Pull-Ups

2-3 C2B Pull-Ups


– Pull-Ups

– Banded Chest To Bar

– Ring Rows With Feet Elevated

– Barbell Bent Over Rows

Front Squat (
5 Sets [Building to Heavy]:
3 Front Squats

Rest 1-2 Minutes Between Sets.


– Athletes should start their first working set @ 80% of their 1RM front squat 252LB


– Barbell should come from a rack.

– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.

– Score: Enter heaviest set of 3.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

…Keep building until you reach 80%

“Most Dope” (Time)

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85 lb

1 Rope Climb (15ft.)

Time Cap: 15 Minutes

– Overview: Athletes will grind through 10 rounds of front squats and rope climbs. Each round, the reps on the barbell will decrease. Athletes will complete 1 rope climb after each round.

– Front Squats: Loading should not exceed 65% of your 1RM. The barbell should come from the floor.

– Rope Climbs: Each rep should take 30s or less to complete.

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


– Hold on for unbroken sets of front squats. If you are able, squat clean the first rep to get started each set started up right away.

– Let’s focus on strong foot clamps for our rope climbs. The stronger our clamp is, the less work we’ll need to do with our arms.



– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– 1.5x Air Squats


– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope