CrossFit – Wed, Apr 12


CrossFit – Wed, Apr 12

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Bench Press (Bench Press

6 Sets:
8 Bench Press @ 75%

Rest 1-2 Minutes Between Sets.


– Barbell should be taken from a rack.

– Athletes are responsible for changing out their weights between sets.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep.

– Score: Enter weights used for each set. Overall score will be your lowest weight recorded to incentivize athletes to stick to the given percentage.


10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 3-4 to 75%.

“Cinderella” (AMRAP – Rounds and Reps)



5 Handstand Push-ups

10 Toes to Bar

15 Wallballs 20/14to 10/9ft.

– Feel: This workout should feel cyclical. Athletes should be able to stay moving for the entire 15 minutes without getting stuck at any one station.

– HSPU: Reps can be performed with or without a kip. Reps should take less than 20s to complete each round.

– Toes To Bar: Reps should be completed in less than 40s.

– Wallballs: Reps should be completed in less than 1:00.

– Score: Total rounds + reps


– Aim for 1-2 sets on every movement.

– Whatever your break up strategy is in round 1, we want to make sure it’s something that is sustainable throughout the entire 15 minutes.

– Focus on fast transitions here as there will be lots of these over the course of the workout.



– Reduce Reps

– Use Riser

– Double Dumbbell Push Presses

– Pike Push-Ups

– Burpees


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Weighted Sit-Ups

– Sit-Ups


– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– Air Squats

“Grunt Work” Extra Credit (Time)

Grunt Work

For Time:

40 Box Jump Overs (30″/24″)

20 D-Ball To Shoulder 68 / 45 kg

10 D-Ball Carry Lengths (25ft.)

– The box jump overs should take less than 2:30 to complete. Athletes do not need to stand fully on top of the box. Rebounding is NOT permitted.

– The d-ball should go to the shoulder but not go over the shoulder. Knees and hips should be fully extended at the top before dropping the ball.

– The d-ball should be carried “bear hug style” across the torso. Both feet should cross the 25ft. line at each turn around.

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