Lowry CrossFit – CrossFit
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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
Bench Press (
5 Sets For Total Reps:
Max Unbroken Bench Press (Bodyweight)
Rest 2 Minutes Between Rounds
– Barbell should be taken from a rack.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– Pausing in the lockout between reps is permitted. Pausing with the bar on the body is not permitted.
– Every set should be a big unbroken set but athletes should not go to failure. Leave a rep or 2 in the tank (unless you have a spotter).
– If your bodyweight is over 85% of your 1RM bench press, opt for 85% instead.
– Score: Enter reps completed each set. Overall score will be the sum total.
“GHD Sit-Ups + Squat Snatch” Extra Credit (Time)
7 Sets For Time:
18 GHD Sit-ups
3 Squat Snatches @ 75%
Rest 1-2 Minutes.
– All reps should be squat snatches.
– Reps do not need to be performed touch and go.
– Weights will stay the same throughout.
– Score: Total time it takes to complete all 7 sets including rest.