CrossFit – Mon, Mar 27


CrossFit – Mon, Mar 27

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

Front Squat (On the 2:00 x 9 Sets:
Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 78%
Set 9: 2 Reps @ 81%)


– Barbell should be taken from a rack.

– Athletes should aim to stick to the given percentages.

– Score: Enter weights used for each set. Overall score will be your heaviest set of 2 (last weight entered).


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats (Light Weight)

4 Front Squats (Moderate Weight)

…Keep building in sets of 3-4 reps until you reach 70%.

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

– Conditioning Category: Threshold

– Thrusters: Must be completed in unbroken sets. Reps should take 20s or less to complete. Loading should not exceed 50% of your 1RM thruster.

– Pull-Ups: Must be completed in unbroken sets. Reps should take 20s or less to complete.

– Burpees: Reps should take 20s or less to complete.

– Goal: 7 rounds or more. Reduce reps if needed.


– The Beep Test isn’t about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.

– For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.

– Make your transitions quick between stations. Every second counts within these short windows.

– Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.

– The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.



– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Banded Pull-ups

– Ring Rows

– Jumping Pull-ups

– Alternating Double Dumbbell Plank Rows


– Reduce Reps

– After 15 rounds, add 1 rep every round until failure

– Score: Rounds + Reps

“Grunt Work” 3.27.23 (Time)

3 Rounds For Time:

21 Toes to Bar

15 Strict Ring Dips

9 D-Ball To Shoulder 68 / 45 kg

– The toes to bar should take less than 1:30 to complete.

– The strict ring dips should take less than 1:30 to complete.

– The D-Ball to shoulder should take less than 1:30 to complete.

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



– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– V-Ups

– 30 Sit-Ups


– Reduce Reps

– Banded Strict Ring Dips

– Bar Dips

– Box Dips

– Bench Dips

– Push-ups


– Reduce Reps/Loading

– Sub Sandbag

– Dumbbell Power Cleans

– Kettlebell Hang Cleans