CrossFit – Tue, Jun 13


CrossFit – Tue, Jun 13

Lowry CrossFit – CrossFit

Bulletin Board

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1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Hang Power Clean (
Build To A Heavy Set of 9


– The goal here is to build to something heavier than we’ll use in the workout today. Movement quality is much more important the the loading.

– We suggest no more than 3 attempts at your heavy set of 9.

– Score: Heaviest successful set of 9.

“Captain Crunch” (3 Rounds for calories)

“Captain Crunch”


3 Rounds of “DT” 95 / 65 lb

Max Calorie Row

Rest 4 Minutes


2 Rounds of “DT” 135 / 95 lb

Max Calorie Row

Rest 4 Minutes


1 Round of “DT” 155 / 105 lb

Max Calorie Row

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

– Overview: In this interval style workout, athletes will buy-in with round(s) of “DT.” In the remaining time, they’ll accumulate as many calories as possible on the rower. The weights will increase each round while the number of rounds will decrease. Can you go unbroken on every round of “DT”?

– “DT” Rounds: Loading on the last barbell should not exceed 65% of your 1RM push jerk. Let’s be sure that the loading of each round allows for unbroken push jerks every round. Each round should take 90s or less.

– Row: The monitor should be set to zero before beginning to pull each AMRAP.

– Score: Total calories completed in each AMRAP.


– “DT” is traditionally broken up by doing 11 deadlifts, drop the bar, 1 deadlift into 8 hang power cleans, drop the bar, 1 hang power clean into 6 unbroken push jerks.

– With the first 2 barbells being lighter that our traditional “DT” weight (155 / 105 lb, we can try to push for some bigger sets than usual. Maybe holding on for unbroken rounds could be a good challenge or maybe just simply taking 1 break on the hang power cleans to save the grip could be an option.

– When we get to the rower, let’s take the first 30s to ramp up our speed. From there, settle into a fast, steady, and sustainable pace.



– Reduce Loading

– Reduce Reps (9-6-3)

– Sub Dumbbells

– Sub Kettlebells


– Ski

– Bike

– Air Run

– Shuttle Run

“Push Jerk Conditioning” EXTRA CREDIT (Time)

3 Sets For Time:

2k AAB Bike

6 Push Jerks @ 78% of 1RM

Rest 1-2 Minutes Between Sets.

– Barbell can be taken from a rack, blocks, or the floor.

– All reps should ideally be completed unbroken before re-racking the bar or dropping it. Athletes can pause in the front rack position between reps if needed.

– The 2k bikes should each take less than 5:00 to complete.

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


20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

2 Push Jerks @ Light Weight

2 Push Jerks @ Moderate Weight

…Keep climbing until you reach 78%.



– Push Press

– Split Jerks

– Sub Dumbbells


– Reduce Distance

– 2K Assault Bike or Bike Erg

– 1K Row

– 800m Ski

– 800m Run

– 600m Air Run