CrossFit – Sat, Apr 29


CrossFit – Sat, Apr 29

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Front Squat (Front Squat

Set 1: 3 Front Squats @ 73%
Set 2: 2 Front Squats @ 79% 
Set 3: 1 Front Squat @ 85% 
Set 4: 3 Front Squats @ 76% 
Set 5: 2 Front Squats @ 82% 
Set 6: 1 Front Squat @ 88% 
Sets 7-9: 3 Sets to Build to Heavy Single

Rest 1-2 Minutes )


– Barbell should come from a rack.

– The weights will climb, then come back down, then climb back up.

– After set 6, athletes will have 3 chances to build to a heavy single if it’s there. It’s okay if 88% is all you’ve got for today.

– Score: Enter heaviest single.

“Steely Dan” (Time)

For Time:

5 Rope Climbs (15ft.)

400 Meter Run

21 Thrusters 95/65lb

800 Meter Run

21 Thrusters 95/65lb

400 Meter Run

5 Rope Climbs (15ft.)

– Feel: Athletes should feel they can move at a steady pace throughout this workout.

– Rope Climbs: Each set of 5 reps should take less than 2:30 to complete.

– 400m Runs: Each of these should take 2:15 or less.

– 800m Run: This run should take 4:30 or less.

– Thrusters: Each set should take 2:30 or less.

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


– Let’s move at a controlled fast pace on the ropes. We’re going into these fresh and will be able to recover the arms a bit on the run so it is worth it to push these a bit.

– Pace the 400m run in a way that will allow you to come in and complete the thrusters in 1-3 sets.

– The first bit of the 800m run will likely feel a little sluggish coming off the thrusters. Just aim to get moving and settle into a steady pace when the legs start to come back. We still should pace this run in a way that will allow for big sets of thrusters when you come back in.

– Let’s see if we can complete the second set of thrusters in the same number of sets as the first time around.

– The second 400m run will, again, likely feel a little sluggish but we can pace this one a bit knowing that we want come in and get right to work on the ropes.

– Chip away at those last rope climbs however you see fit.



– Reduce Reps

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 TTB = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope


– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run


– Reduce Distance

– 1000m Row

– 800m Ski

– 2000m Bike

– 600m Air Run


– Reduce Loading

– Sub Dumbbells

– Sub Wallballs