CrossFit – Tue, Oct 31


CrossFit – Tue, Oct 31

Lowry CrossFit – CrossFit

Bulletin Board

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


30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Deadlift (A) 4×3 Deadstop Deadlifts @ 70%
B) 4×3 Deadlifts @ 75%

Rest 1-2 Minutes Between All Sets.

– Athletes will complete all sets of part A before moving on to part B.

– For part A, the bar will stop on the ground but the hands should remain on the bar throughout. All sets should be performed at the same weight across.

– For part B, reps should be completed touch and go for each set. All sets should be performed at the same weight across.

– Score: Enter weight used for part a in the first score bar. Enter weight used for part B in the second score bar.


10 Empty Barbell Deadlifts

5 Light Deadstop Deadlifts

5 Light Deadlifts

3 Moderate Deadstop Deadlifts

3 Moderate Deadlifts

Build To 70%

Shoulder Press (Strict Press

On the 2:00 x 5 Sets:
2 Strict Press

*Use Same Weight Across


– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Athletes should aim to perform all sets at 85-90% of their 1RM () or something slightly heavier than last week’s 5×3.

– Score: Weight Used Across


30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 Strict Presses (Empty Bar)

Build To Your Working Weight

“Rabbit’s Foot” (Time)

5 Rounds For Time:

200 Meter Run

21-18-15-12-9 Toes to Bar

200 Meter Run

21-18-15-12-9 Deadlifts 185 / 135 lb

Time Cap: 30 Minutes

– Overview: Athletes will be challenged to push for big sets of toes to bar and deadlifts in this descending ladder workout. No more than 3 quick sets on any round of toes to bar or deadlifts should be needed here.

– Run: Each 200m run should be completed in 1:15 or less.

– Toes To Bar: Completed in 3 sets or less each round.

– Deadlifts: Completed in 3 sets or less each round.

– Score: Total Time


– Athletes should plan to use the 200m runs as recovery in this workout.

– Let’s try to push for big sets on the barbell and the toes to bar.

– We can lean into our strengths in this workout when deciding where, when, and if breaks are needed. If you are stronger on the barbell, go for 1-2 sets there and go for 3 quick sets on the toes to bar. If you are better at toes to bar, let’s hold on for 1-2 sets there and go for 3 sets on the barbell.

– Try to make your breaks quick here and aim for smooth transitions from the 200m runs to the indoor movements.



– Reduce Distance

– 1:15 Time Cap

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups


– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift