CrossFit – Tue, Apr 25


CrossFit – Tue, Apr 25

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

Clean and Jerk (Build to a heavy single )


– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.

– Score: Enter heaviest successful attempt.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you reach your heavy single.

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

– Last time we did this workout was 4.13.2022.

– Feel: Athletes should feel like they can always keep moving in this workout without getting too hung up on the pull-ups and/or push-ups when they are tired.

– Note: With this being a benchmark workout, we need to hold ourselves to high standards. Every movement should be performed with with range of motion. Video your workout and see how you did!

– Pull-Ups: Performed in sets of 5 or more. Reps should take less than 1:00 to complete.

– Push-ups: Performed in sets of 5 or more. Reps should take less than 1:30 to complete.

– Sit-Ups: Reps should take less than 1:30 to complete.

– Air Squats: Reps should take less than 1:30 to complete.

– Score: Total time including rest.


– Break up the pull-ups and push-ups from the start as these will likely be the places we will lose the most time on in the later rounds.

– Find a steady pace on the sit-ups and air squats where you’ll never need to stop or slow down.



– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Double Dumbbell Plank Rows


– Reduce Reps

– Elevate Hands


– Reduce Reps


– Reduce Reps

“Bike Intervals” (5 Rounds for reps)

Bike Erg Intervals

5 Rounds:

4 Minutes On

2 Minutes Off

– Athletes should aim to accumulate the same number of calories each interval.

– Set the damper to as high as you can while holding 80 RPM or above.

– Score: Enter calories completed each interval. Overall score will be the lowest score of any round.