CrossFit – Mon, May 1


CrossFit – Mon, May 1

Lowry CrossFit – CrossFit

Bulletin Board

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30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Strict Pull-Ups (Strict Pull-ups

Max Unbroken Strict Pull-ups


– Athletes can hang on the bar between reps but both hands must remain on the bar.

– As soon as the athlete cannot get their chin over the bar or their feet touch the ground, the set is complete.

– Reps should be performed with a double overhand grip.

– Score: Total Reps


15 Second Hang From Bar

15 Scap Retractions

10 Ring Rows

1-3 Strict Pull-Ups

Rest 2-3 Minutes Before Going For Max Set

Overhead Squat (
Build To A Heavy Set of 10


– The barbell should come from a rack.

– Reps must be completed unbroken.

– We aren’t necessarily looking to PR but if it’s there, go for it!

– We suggest performing no more than 3 attempts (3 sets of 10).

– Score: Heaviest set of 10.

“Girl on Fire” (Time)

For Time:

50/40 Calorie AAB

5 Rounds of “Cindy”

30/24 Calorie AAB

3 Rounds of “Cindy”

10/8 Calorie AAB

1 Round of “Cindy

1 Round of “Cindy”:

5 Pull-ups

10 Push-Ups

15 Air Squats

– Overview: This workout should allow athletes to push the pace on their rounds of “Cindy” as well as get outside their comfort zone on the Echo Bike.

– Echo Bike: The first bike should take 4:00 or less.The second bike should take 2:30 or less. The last bike should take 1:00 or less.

– “Cindy”: The pull-ups may be performed with or without a kip. Athletes should be able to perform each round of “Cindy” in 1:00 or less.

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


– Ladies can aim to hold around 10 calories a minute on the echo bike. Guys can aim to hold around 12 calories a minute. Having these numbers can help you stay focused on your bike pace during this workout.

– Let’s aim for speedy transitions on the rounds of “Cindy.” The goal here is to go unbroken on the pull-ups, perform the push-ups in 1-2 sets, and to find a fast, steady pace on the air squats.

“Grunt Work” 5.1.23 Extra Credit (Time)

3 Rounds For Time:

10 Dumbbell Farmers Carries** 22.5 / 15 kg’s

30 GHD Sit-ups

500/400 Meter Row

*Rest 2 Minutes Between Rounds.

**1 Farmers Carry = 25ft.

– With 2:00 of rest between rounds, athletes should be able to push the pace each round.

– The dumbbells should feel light enough to complete the farmers carries unbroken each round.

– The GHDSU should be able to be completed with no more than 1 break but ideally, these are completed unbroken at a steady pace.

– The row should be completed in 2:10 or less.

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



– Reduce Loading

– Sub Kettlebells

– 45s Suitcase Hold

– 45s Bar Hang


– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

500/400 METER ROW

– Reduce Distance

– 400/300m Ski

– 1,000/800m Bike

– 400m Run

– 300m Air Run