CrossFit – Wed, Apr 19


CrossFit – Wed, Apr 19

Lowry CrossFit – CrossFit

Bulletin Board

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30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers

Push Jerk (Push Jerk

10 Sets:
2 Push Jerks @ 82% 90KG
and Build

Rest 1 Minute Between Sets.


– Ideally, athletes should use the same weight across.

– Barbell should be taken from a rack.

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

– Score: Enter weights used for each set. Overall score will be the lightest weight recorded to incentivize athletes to use the same weight across.


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 to 82% if needed.

“Gainesville” (Time)


For Time (15 Minute Cap):

600 Meter Run

3 Rounds of “Cindy”

15 Push Jerks 185/135lb

3 Rounds of “Cindy”

600 Meter Run

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

– Feel: Athletes should feel they are able to push the runs and rounds of “Cindy” but will feel challenged by the heavy push jerks in the middle.

– Run: Each run should take less than 4:00.

– “Cindy”: Each round of “Cindy” should take less than 1:00.

– Push Jerks: The loading on the barbell should not exceed 70% of your 1RM push jerk. The barbell should be taken from the floor. Reps should take less than 2:00 to complete.

– Score: Total time it takes to complete the workout. If capped, add 1s for each incomplete rep. Every 100m = 1 Rep.


– Let’s try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of “Cindy.”

– Let’s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of “Cindy.”

– The push jerks are going to feel like a bit of a grind. Let’s see if we can grind these out in 3 sets or less.

– The push-ups on the second 3 rounds of “Cindy” are going to feel slightly more challenging. Taking a quick break or 2 may be needed while the arms are feeling fatigued from the push jerks.

– There is nothing left after the second run so let’s push right through to the finish.



– Reduce Distance

– 750m Row

– 600m Ski

– 1,500m Bike

– 450m Air Run


– Reduce Reps

– Strict Pull-Ups

– Banded Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Elevate Hands


– Reduce Reps


– Reduce Reps/Loading

– Sub Dumbbells

“Wall Ball Conditioning” Extra Credit (Time)

Wallball Conditioning

3 Rounds For Time:

400 Meter Ski Erg

50-40-30 Wallballs* 9 / 6 kg to 10/9ft.

*Every Break: 200 Meter Ski Erg

– The 400m ski should take less than 2:00 each round.

– The goal in this workout is to complete the wallballs in as little sets as possible. Every time there is a break, you’ll need to ski 200m before getting back to work on the ball.

– There is no 200m ski if you do not break up the wallballs.

– Athletes should be able to complete big sets on the ball. If needed, reduce the reps or the loading of the ball.

– Score: Total time it takes to complete the workout including any penalty skis.