CrossFit – Tue, Aug 15


CrossFit – Tue, Aug 15

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

“Strict Weight Pull-Ups” (Weight)

Strict Weighted Pull-ups

On the Minute x 15 [For Total Load]:

Minutes 1-5: 3 Strict Weighted Pull-ups

Minutes 6-10: 2 Strict Weighted Pull-ups

Minutes 11-15: 1 Strict Weighted Pull-up

– Use a weight belt or squeeze a dumbbell between the legs.

– Reps should be completed unbroken.

– If you are unable add any weight, use bands.

– Athletes may choose their weights.

– Score: Enter Heaviest Single


2 Strict Pull-ups

2 Light Weight Strict Pull-Ups

Build To Opening Weight


– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

“Well Rounded” (Time)

10 Rounds For Time (30 Minute Cap):

3 Clean and Jerks 185 / 135 lb

200 Meter Run

1 Round of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

– Overview: This is a repeat workout from 9/16/22. Some tracks will have slight modifications to the loading. Athletes should aim to complete this workout at their threshold pace completing each round in roughly the same amount of time.

– Clean and Jerks: Loading should not exceed 75% of your 1RM clean & jerk. Reps should be completed in 30s or less each round.

– Run: Should be completed in 1:15 or less each round.

– “Cindy”: Should be completed in 1:15 or less each round.

– Score: Total Time. If capped, add 1s for every incomplete rep. 200m= 1 rep.


– Clean and jerk reps can be completed as singles or touch and go reps. Choose the strategy that is going to be the most sustainable across the 10 rounds.

– Use the runs to recover each round.

– Aim for unbroken sets of pull-ups and push-ups and pace the air squats in a way that will allow you to get right to work on the clean and jerks that follow. If needed, one break on the pull-ups or push-ups might be helpful for athletes who tend to struggle on these movements.

– With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this in mind as you are going through this workout and see if you can make rounds 6-9 some of your fastest rounds.



– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Cleans Only

– Jerks Only


– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run


– Reduce Reps

– Strict Pull-Ups

– Banded Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Elevate Hands


– Reduce Reps