CrossFit – Mon, Feb 13


CrossFit – Mon, Feb 13

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

“Big Clean Complex” 2.13.23 (5 Rounds for weight)

“Big Clean Complex”

On the 3:00 x 5 Sets:

3-Position Squat Clean + 1 Push Press

3-Position Squat Clean + 1 Push Jerk

3-Position Squat Clean + 1 Split Jerk

Position 1: Pockets

Position 2: 1-Inch Above The Knee

Position 3: Floor

– Athletes are required to hold onto the bar for the entire complex before dropping.

– Squat cleans are required here as well.

– Start light and aim to build in weight slightly each set. Athlete can use the same weight multiple times if needed.

– Score: Enter weights used for each set.


With An Empty Barbell:

5 Good Mornings

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Strict Presses

5 Push Presses

5 Push Jerks

With A Light Weight:

1 Full Complex

With A Moderate Weight:

3-Position Clean + 1 Push Press

…Make more jumps if needed until you reach your opening weight.


– Remove Unbroken Rule

– Sub Power Cleans

– Sub Dumbbells

“CFO” (AMRAP – Rounds and Reps)


5 Rounds x AMRAP 3:

3 Power Cleans 135/95lb

6 Handstand Push-ups

9 Wallballs 20/14lbto 10/9ft.

Rest 1 Minute Between Rounds.

– Conditioning Category: Threshold. Athletes would aim to move at their maximal sustainable pace throughout.

– Workout Flow: Athletes will complete 5 AMRAP 3’s resting 1:00 between each AMRAP. Athletes will always pick up where they left off in the previous round. For example, if you finish in the middle of HSPU, you’ll pick back up on the HSPU after the 1:00 rest.

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 30 seconds each round.

– HSPU: Can be performed kipping or strict. Reps should take less than 1:00 each round.

– Wallballs: Reps should take less than 1:00 each round.

– Score: Total rounds + reps completed over the course of the entire workout.


– Singles and touch and go sets are both solid strategies for this workout. Let’s choose our strategy based off of what will allow for big or unbroken sets of HSPU and wallballs.

– Aim to complete the handstand push-ups in 1-2 sets. Keep your break short if you know you’ll need one.

– Aim for unbroken wallballs each round.

– There are lots of transitions in this workout so let’s try to make sure our stations are close together.



– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Use 2″ Riser

– Use 5″ Riser

– Sub Dumbbell Push Presses

– Sub Pike Push-Ups

– Sub Push-Ups


– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Sub Single Dumbbell Thrusters

– Sub Squat Jumps

Grunt Work 2.13.23 (Time)

Grunt Work

3 Rounds For Total Time [25 Minute Cap]:

30 GHD Sit-ups

10-20-30 Gymnastics Reps

100ft. Single Dumbbell Overhead Lunge 70/50lb

Rest 3 Minutes Between Rounds.

Round 1: Ring Muscle-ups

Round 2: Bar Muscle-ups

Round 3: Chest to Bar Pull-ups

– Each round will begin with 30 GHDSU.

– The number of gymnastics reps will increase as the difficulty decreases each round. In round 1 athletes will do 10 ring muscle-ups. In round 2, they’ll complete 20 bar muscle-ups. In round 3, they’ll complete 30 chest to bar.

– Athletes will need to complete a 50ft. lunge on 1 arm before switching to use the other arm. The lunge can be completed in a 1x100ft section, 2x50ft sections, or 4x25ft sections.

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



– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups


– Reduce Reps

– Jumping RMU

– Banded Strict RMU

– Bar Muscle-Ups

– Chest To Bar

– Pull-Ups


– Reduce Reps

– Jumping BMU

– Banded BMU

– Chest To Bar

– Pull-Ups


– Reduce Reps

– Banded

– Strict

– Pull-Ups


– Reduce Loading

– Reduce Distance

– Sub Kettlebell

– Sub Barbell

– 16 Reverse Lunges In Place