CrossFit – Mon, Aug 28


CrossFit – Mon, Aug 28

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Back Squat (
5 Sets [Building To Heavy]:
5 Back Squats

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 75%


– Barbell should come from a rack.

– Each set must be completed unbroken. Pausing between reps is permitted.

– Score: Heaviest set of 5


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

*Build to 75%

“Once and for All” (Time)

“Once And For All”

For Time:

30 Front Squats 155 / 105 lb

200 Meter Farmers Carry @dumbell(50/35)’s

1,000/900 Meter Row

Time Cap: 12 Minutes

– Overview: In this faster chipper style workout, athletes will be challenged to push the pace and grind out bigger sets/efforts on each movement. Grip and shoulder fatigue will be major factors in this workout.

– Front Squats: Loading should not exceed 65% of your 1RM front squat. The barbell will come from the ground. Reps should take 2:00 or less to complete.

– Farmers Carry: The full 200m should take 2:30 or less to complete. The carry should be performed with a pair of dumbbells

– Row: The 1000/900m should take 4:30 or less to complete.

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


– Let’s see if we can hold onto the barbell a little longer than we want to. Aim for 1-4 sets here.

– Let’s plan to break on the farmer’s carry at least once so that we have our grip for the rower. Aim for 2-4 breaks here. The more breaks we take, the faster our rest period should be.

– Ramp up your speed on the rower every 200m or so. There is nothing left after this so let’s push through to the finish.



– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats


– Reduce Loading

– Reduce Distance

– Kettlebell Farmers Carry

– 15 x 10m Farmers Carry Lengths

– 400m Run

1,000/900 METER ROW

– Reduce Distance

– 4:30 Time Cap

– 800/720m Ski

– 2000/1,600m Bike

– 800m Run

– 600m Air Run