CrossFit – Mon, Jun 5


CrossFit – Mon, Jun 5

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 (
Build To A Heavy Set of 5


– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Score: Enter 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)

…Keep building in sets of 2-3 reps until you are ready to attempt your heavy set of 5.

“Tall Task” (5 Rounds for calories)

AMRAP 3 x 5 Rounds:

30 Wallballs 20/14lb to 10/9ft.

Max Calorie Row

Rest 1 Minute Between Rounds.

– Overview: Athletes will begin each AMRAP with 30 wallballs. From there, athletes will move to the rower and accumulate as many calories as possible in the time remaining. Can you row the same number of calories (or more) each round?

– Wallballs: Less than 2:00 to complete.

– Row: Athletes should have at least 1:00 to row each AMRAP.

– Score: Enter the number of calories you complete each AMRAP. Overall score will be the sum total.


– With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 quick sets works great if your breaks are less than 10s. 4-6 quick sets works great if your breaks are less than 5s.

– After the first round, we’ll have a feel for the number of calories we’ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

– Transition quickly to the rower to not waste any time!



– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

– 20 Empty Barbell Thrusters

– 40 Air Squats


– Max Cal Ski

– Max Cal Bike

– Max Cal Air Run

– Max Shuttle Runs (25ft Out + 25ft Back)

– Max Burpees

“Gymnastic Conditioning” Extra Credit (AMRAP – Rounds and Reps)


4 Shuttle Runs

2 Wall-Facing Handstand Push-ups*

*Add 2 Reps Every Round

– 1 Shuttle Run = 25ft. Down + 25ft. Back

– Athletes should wall walk into each set of wall-facing HSPU.

– Score: Total Rounds + Reps



– Reduce Reps

– 150m Run

– 100m Air Run

– 8/6 Cal Bike Erg or Row

– 6/4 Cal Assault or Echo Bike


– Reduce Reps (1,2,3..)

– Regular Strict HSPU

– Kipping HSPU

– Double Dumbbell Strict Press

– 2x Push-Ups (4,8,12…)