CrossFit – Mon, Sep 25


CrossFit – Mon, Sep 25

Lowry CrossFit – CrossFit

Bulletin Board

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Choose between either OHS or Power Snatch Cycling.


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 (Set 1: 6 Overhead Squats @ 64%
Set 2: 4 Overhead Squats @ 73%
Set 3: 2 Overhead Squats @ 82%
Set 4: 6 Overhead Squats @ 67%
Set 5: 4 Overhead Squats @ 76%
Set 6: 2 Overhead Squats @ 85%
Set 7: 6 Overhead Squats @ 70%

Set 8: 4 Overhead Squats @ 79%

Set 9: 2 Overhead Squats @ 88%

Rest 1-2 Minutes Between Sets.


– 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.

– Score: Enter Loading Of Last Set Only


With An Empty Barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Press (From Back Rack)

5 Overhead Squats

With A Light Weight…

5 Overhead Squats

With A Moderate Weight…

3 Overhead Squats

Build To 64% In 2-3 Weight Jumps

“Power Snatch Cycling” (Weight)

On the 3:00 x 5 Sets:

9 Unbroken Power Snatches

– Reps must be completed unbroken each set.

– Use 1 barbell and change out the weights.

– All reps should be caught above parallel.

– Score: Enter the loading of each set. Overall score will be the sum total.


With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

With A Light Weight…

3 Power Snatches

With A Moderate Weight…

3 Power Snatches

Build To Opening Weight

“Medieval” (Time)

5 Rounds For Time:

15 Toes to Bar

30 Kettlebell Swings 53 / 35 lb

45/36 Calorie AAB

Time Cap: 30 Minutes

– Overview: Athletes will be feeling their grip in this workout with the toes to bar back to back with the kettlebell swings. Athletes should take this into consideration when choosing their break up strategy.

– Toes To Bar: Reps should be completed in 1:00 or less.

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

– Bike: The bike meters should be completed in 3:30 or less.

– Score: Total Time


– Let’s plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well or if you would like to go bigger, something like 10-5 or 9-6 also works.

– We want to try to hold onto the kettlebell for big sets in this workout. This is the place to push today. Let’s try to get these done in no more than 2 sets.

– Pace the bike based on how the grip is feeling, if we need more time to recover in the later rounds, let’s slow our pace down a bit.



– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups


– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

1,500/1,200 METER BIKE ERG

– Reduce Meters

– 45/36 Cal Assault Bike

– 36/30 Cal Echo Bike

– 750/600 Meter Row

– 600m Run

– 450m Air Run