CrossFit – Tue, Oct 24


CrossFit – Tue, Oct 24

Lowry CrossFit – CrossFit

Bulletin Board

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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

Back Squat (
On the 2:00 x 5 Sets:
1 Back Squat

*Use Same Weight Across


– Barbell should come from a rack.

– All sets should be performed at 90-100% of your 1RM back squat or slightly heavier than last week’s 5 sets of 2.

– After you complete your 5 sets, if you are feeling like you want to go for a PR, add 4-6 more minutes to the running clock and build.

– Score: Enter weight used across all sets.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

Build To Working Weight

“Plain and Simple” (Time)

For Time:

600 Meter Run

30 Burpee Box Jumps (24″/20″)

600 Meter Run

Time Cap: 10 Minutes

– Overview: Athletes will be challenged to push the pace in this fast, cardio based workout.

– Run: Each 600m run should be completed in 3:30 or less.

– Burpee Box Jumps: Should be completed in 3:00 or less.

– Score: Total time. If capped, your time is 10 minutes. Make a note of where you finished in your notes.


– Let’s pace the first 600m run in a way that will allow you to push the burpee box jumps and the final 600m run.

– Settle into a steady sustainable pace on the burpee box jumps.

– Let’s aim to push the pace on the final 600m. See if you can pick up your speed every 200m.



– Reduce Distance

– Time Cap

– 750m Row

– 600m Ski

– 1,500m Bike

– 450m Air Run


– Reduce Reps

– Reduce Box Height

– Burpee Box Step-Ups

– Burpees Only

– Box Jumps Only

– Burpee Box Jump Overs

“Chad Prep” Extra Credit (Time)

“Chad” Prep [V2]

For Time:

300 Box Step-ups (20″) 45 / 35 lb

– We’ve got the hero workout “Chad” coming up in Veteran’s Day (11/11/23) so this is our second prep workout for it today.

– If you have a Ruck (Backpack) or Weight Vest we’ll use that as your weight for this piece. If needed, use a dumbbell, sandbag, or plate.

– Score: Total Time