CrossFit – Mon, Jul 17


CrossFit – Mon, Jul 17

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Back Squat (Heavy Single)


– Barbell should come from a rack.

– Athletes don’t necessarily need to be going for a PR today but if it’s there, go for it!

– Score: Load


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)

…Keep building in singles until you reach your heavy for the day.

Thruster (Build to a heavy set of 5)


– Barbell should come from the floor.

– Athletes can pause overhead or in the front rack if needed.

– Athletes should aim to hit around 75-85% of their 1RM thruster.

– We suggest taking no more than 3 attempts at your heavy 5. Rest 2-4 minutes between attempts.

– Score: Load


30s Empty Barbell Front Squat Hold

5 Empty Barbell Strict Press

5 Empty Barbell Front Squats

5 Empty Barbell Thrusters

With a Light barbell:

5 Thrusters

With A Moderate Barbell:

3 Thrusters

Keep building toward 75-85% hitting 2-3 reps each time you make a weight jump.

“Calamari” (AMRAP – Rounds and Reps)


40/30 Calorie Row

20 Thrusters 75 / 55 lb

10 Bar Muscle-ups

– Overview: Athletes will be challenged to hold onto the barbell for bigger sets of thrusters in this 15 minute workout which will impact the bar muscle-ups and pacing on the rower.

– Row: Should be completed in 3:00 or less.

– Thrusters: Should be completed in 2:00 or less. Loading should not exceed 50% of your 1RM thruster.

– Bar Muscle-Ups: Should be completes in 2:00 or less. Athletes should be able to do at least 5 reps unbroken when fresh. to complete reps as prescribed.

– Score: Rounds + Reps


– Our first focus should be on the muscle-ups as these are a big separator. If you have the capacity to go for 10 unbroken or 6-4 let’s go for it here and strategize the other two movements around that. If more sets are needed we may need to push the other 2 movements a bit more to compensate.

– Let’s aim for 1-4 sets on the thrusters. Again, this will come down to what your bar muscle-up sets look like.

– The row will be the movement where we catch our breath a bit.



– Reduce Cals

– 40/30 Cal Bike Erg

– 30/24 Cal Assault or Echo Bike

– 30/24 Cal Ski

– 30/24 Cal Air Run


– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells

– Front Squats

– Push Presses


– Reduce Reps

– Ring Muscle-Ups

– Jumping Bar Muscle-Ups

– Banded Bar Muscle-Ups

– Bar Dips

– Chest To Bar Pull-ups

– Double Dumbbell Devil’s Presses