CrossFit – Mon, Nov 13


CrossFit – Mon, Nov 13

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Banded Pass Throughs

1:00 Banded Lat Stretch (Each Arm)

1:00 Active Spiderman

1:00 KB Calf Smash (Each Leg)

Overhead Squat (
On the 2:00 x 5 Sets:
2 Overhead Squats

*Use The Same Weight Across


– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should aim to complete all sets at 85-90% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×3.

– Score: Loading Used Across


With A Light Weight…

6 Overhead Squats

With A Moderate Weight…

4 Overhead Squats

Build to working weight in 3-5 weight jumps.

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

“Overachiever” (Time)

For Time (10 Minute Cap):

30 Deadlifts

15 Lateral Barbell Burpees

20 Overhead Squats

15 Lateral Barbell Burpees

10 Power Snatches

15 Lateral Barbell Burpees

Barbell: 115 / 85 lb

– Overview: In this chipper style workout, athletes will be mainly challenged to grind through 1-2 sets of overhead squats. Let’s be smart about our weight choice today as well as our pacing of the deadlifts and burpees that precede the overhead squats.

– Lateral Burpees: Reps should be completed in 1:30 or less.

– Deadlifts: Reps should be completed in 1:30 or less.

– Overhead Squats: Reps should be completed in 1:30 or less.

– Power Snatches: Reps should be completed in 1:30 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.


– Our strategy on this workout will revolve mostly around the overhead squats. Our big goal here is to complete these reps in 1-2 sets.

– With the overhead squats being the main focus, let’s break the deadlifts in 2-3 quick sets.

– By the time we get to the power snatches, going singles will likely be the quickest way to get our hands on the bar and the best way to keep us moving.

– Let’s pace the first 2 sets of burpees in a way that will allow you to stick to your strategy on the barbell. Choose a modest pace here.

– The last set of burpees should be the only set of burpees we try to push.



– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift


– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– 15/12 Calories On Any Machine


– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats


– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings