CrossFit – Tue, Jul 25


CrossFit – Tue, Jul 25

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

Front Squat (Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 2 Front Squats @ 70%
Set 4: 1 Front Squat @ 75%
Set 5: Max Front Squats @ 80%

Rest 1-2 minutes between sets)


– Barbell should come from a rack.

– Reps must be completed unbroken. Athletes can pause in the front rack standing tall between reps if needed.

– The last set should be a max set.

– Score: Reps completed during max set.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

…Keep building until you reach 50%

Push Press (
Build To A Heavy Set of 20


– Barbell should be taken from a rack.

– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.

– A re-dip under the bar is not permitted.

– We recommend no more than 2 attempts at your heavy set of 20.

– Score: Load


With An Empty Bar…

10 Push Presses

With A Light Weight…

8 Push Presses

Keep making jumps in weight (if needed) until you are ready to attempt your heavy 20.

“Fast Break” (Time)

10 Rounds For Time:

15/12 Calorie Row

15 Wallballs 20 / 14 lb to 10/9ft.

Rest 1:00 Between Rounds.

– Overview: This is a repeat workout from 6/20/22. Athletes should push the pace each round knowing there is a minute of rest between each round.

– Row: Should be completed in 1:00 or less.

– Wallballs: Should be completed in 1:00 or less.

– Score: Total time including rest.


– Let’s make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.

– We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let’s row a little slower. If wallballs are your jam, let’s push ourselves on the row a bit.

– During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.