CrossFit – Wed, Feb 22


CrossFit – Wed, Feb 22

Lowry CrossFit – CrossFit

Bulletin Board

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


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child’s Pose On Box

Clean and Jerk Complex 2.22.23 (Weight)

On the 3:00 x 5 Sets:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

– Athletes must hold onto the barbell for the entire complex.

– With the score being total load over the 5 sets, the aim here is to lift heavier weights across.

– Score: Enter weights for each set. Overall score will be the sum total.


With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Push Jerks

With A Light Weight:

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

With A Moderate Weight:

2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks

…Make more jumps completing 1-2 reps of each movement if needed until you reach your opening weight.

“Lego Land” (Time)

4 Rounds For Time:

25-20-15-10 Burpees Over Rower

500/450 Meter Row

75 Double Unders

Time Cap: 20 Minutes


– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.

– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.

– Row: Should be completed in less than 2:15 each round.

– Double Unders: Should be completed in less than 2:00 each round.

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

– On all of these movements, we want to pick a pace we can sustain throughout the 4 rounds.

– Let’s find a steady pace on the burpees and stick to it.

– Let’s recover from the burpees during the first 30s of the row then aim to pick things up a bit from there. Right around 5 seconds slower than your 2k time trial pace is a great place to be.

– Let’s plan a break or 2 on the dubs if you know it will help you stick to your burpee pace. If you are confident you can hold your burpee pace and go unbroken on the dubs, let’s do it.



– 20-15-10-5 Reps

– Burpee Step-Overs

– Burpee Over A Line

– Burpee To Target

– Regular Burpees

500/450 METER ROW

– Reduce Meters

– 400/350m Ski

– 1000/900m Bike

– 400m Run

– 300m Air Run


– Reduce Reps

– 2:00 Time Cap

– 115 Single Unders

– 75 Plate Hops

– 1:30 Effort On Any Machine

“Skill Conditioning” 2.22.23 (Time)

For Time:

50 GHD Sit-ups

150ft. Handstand Walk

500/450 Meter Ski Erg

150ft. Handstand Walk

50 GHD Sit-ups

– The HSW should be completed in a 50ft. or 25ft. grid. Mark off every 5ft. Athletes must complete a minimum of 5ft. unbroken at a time.

– The GHDSU should take less than 2:30.

– The HSW should take less than 2:00.

– The ski should take less than 2:20.

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



– Reduce Reps

– Reduce Range Of Motion

– Toes To Bar

– Weighted Sit-Ups

– Sit-Ups


– Reduce Distance

– 2:00 of Practice

– 75 HS Shoulder Taps

– Double Dumbbell Overhead Carry

500/450 METER SKI

– Reduce Distance

– 620/560m Row

– 1,250/1,120m Bike

– 500m Run

– 375m Air Run