CrossFit – Mon, Aug 7


CrossFit – Mon, Aug 7

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

“Power Clean X Burpee Box Jumps” (Weight)

5 Sets:

8 Power Cleans @ 70%

8 Burpee Box Jumps (30″/24″)

Rest 1 Minute Between Sets

– Cleans must be caught above parallel.

– Athletes should try to go touch and go on the power clean reps but is not required. These can be performed as singles if needed.

– Athletes should fully stand on top of the box before coming down.

– Score: Loading used across


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

5 Burpees

5 Box Jumps

With A Moderate Weight:

3 Power Cleans

3 Burpee Box Jumps (Low)

3 Burpee Box Jumps (High)

Make more jumps if needed hitting 2-3 reps at a time until you reach 80%



– Reduce Reps

– Reduce Percentage

– Hang Power Clean

– Sub Dumbbells


– Reduce Reps

– Lower The Box Height

– Burpees To High Target

– Box Jumps Only

– Burpee Broad Jump

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

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 80%


– Barbell should come from a rack.

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

– Score: Heaviest Set of 3


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 80%

“Severance Package” (Time)

7 Rounds For Time (18 Minute Cap):

7 Chest to Bar Pull-ups

7 Dumbbell Front Squats

7 Dumbbell Push Jerks (R)

7 Dumbbell Push Jerks (L)

Dumbbells: 50 / 35 lb’s

– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.

– Chest To Bar: Reps should take 30s or less to complete.

– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.

– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.

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


– Let’s aim for 1-2 sets on the chest to bar pull-ups.

– Let’s aim to hold on for unbroken sets of each dumbbell movement.

– After the last front squat, place 1 dumbbell on the floor. Then complete the push jerks by completing 7 on your right side, switching arms, then completing 7 on your left side.

– If you need to break somewhere, try to break either the chest to bar into more sets or take a break after the last front squat.



– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Reduce Reps

– Sub Kettlebells

– Sub Barbell

– 2x Air Squats


– Reduce Reps

– Reduce Loading

– Sub Kettlebell

– Sub Barbell

– Push-Ups