CrossFit – Wed, Feb 1


CrossFit – Wed, Feb 1

Lowry CrossFit – CrossFit

Bulletin Board

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


1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

Clean and Jerk (
On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%

Set 2: 1 Rep @ 81%

Set 3: 1 Rep @ 83%

Set 4: 1 Rep @ 81%

Set 5: 1 Rep @ 86%

Set 6: 1 Rep @ 88%

*All Percentages based off 1RM Clean and Jerk Athletes can push or split jerk)


– Athletes should stick to given percentages even if they feel they could go heavier. We will build on these in the coming weeks.

– Score: Enter weights used for each set.


With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Push Jerks

5 Split Jerks

With A Light Weight:

2 Squat Clean & Jerks

With A Moderate Weight:

1 Squat Clean & Jerk

…Make more jumps if needed until you reach your starting weight.

Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:


Bodyweight clean and jerks
To learn more about Lyla click here

– Conditioning Category: Grind. Athletes will grind through reps on the rings and the bar.

– Ring Muscle-Ups: Every round should be able to be completed in 1-3 sets.

– Clean & Jerks: Loading should not exceed 75% of your 1RM clean and jerk. See modifications for options if needed.

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


– The most common strategy we’ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

– Let’s see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

– This workout is a grind so just find a steady pace you can stay moving at.



– Reduce Reps (2-4 Reps Every Round)

– Jumping Ring Muscle-Ups

– Banded Strict Ring Muscle-Ups

– Strict Ring Dips

– Chest To Bar Pull-Ups


– Reduce Loading (0.75, 0.5, or 0.25 x Bodyweight)

– Sub Dumbbells

– Sub Kettlebell Hang Clean & Jerks

“AAB Sprints” (Extra Credit) (Calories)

Echo Sprints

[For Total Calories]


Second AABBike Sprint

Rest 2 Minutes Between Sets.
– Looking for hard efforts across each interval.

– Score: Enter calories completed each interval. Overall score will be the sum total.