CrossFit – Wed, Jan 25


CrossFit – Wed, Jan 25

Lowry CrossFit – CrossFit

Bulletin Board

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30s KB Lat Smash (Each Side)

30s Banded Ankle Stretch (Each Side)

30s KB Calf Smash (Each Side)

30s Banded Pass Throughs

Front Squat (On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

**All percentages based of 1RM Front Squat)


– Be sure that the front squat PR you have logged is up to date.

– All reps should be taken from a squat rack or lifting blocks.

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

– Score: Enter weights used for all sets.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

7 Front Squats (Light Weight)

5 Front Squats (Moderate Weight)

…Keep building (if needed) to 70% in sets of 3-4

“Bane” (Time)


For Time:

40 Kipping Handstand Push-ups

20 Ring Muscle-ups

10 Rounds of Macho Man (185/135)

*Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks
– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through gymnastics and barbell reps.

– HSPU: Can be kipping or strict. Reps should take less than 5:00.

– RMU: Reps should take less than 6:00.

– “Macho Man”: Barbell loading should not exceed 65% of your 1RM push jerk. The 10 rounds should take less than 10:00.

– Score: Total time


– Break the HSPU in a way that will allow for quick breaks. Either a big set followed by smaller sets, sets of 10, or sets of 5-7 reps works really well.

– Similar to the HSPU, we want to break the muscle-ups in a way that will allow for quick breaks. Typically, one bigger set followed be smaller sets, or small sets (like 3-5 reps at a time) works well for athletes.

– “Macho Man” rounds are typically not completed unbroken unless the workout calls for it. The most common strategy is to complete the first 2 power cleans as singles, take a big breath, complete the last power clean and hold on to complete the rest of the complex unbroken. This help keep the heart rate under control.

– It is going to be easy to lose time between sets/reps in this workout as each movement requires a good bit of effort. Let’s be intentional with our breaks and try to make them as short as possible.



– Reduce Reps

– Use Riser(s)

– Time Cap At 5:00

– Double Dumbbell Push Presses

– Pike Push-Ups

– Push-Ups


– Reduce Reps

– Time Cap At 6:00

– Bar Muscle-Ups

– Ring Dips

– Burpee C2B or Pull-Ups


– Reduce Loading

– Sub Dumbbells

“Shuttle + Carry + Echo” (Time)

On the 3:00 x 5 Rounds:

210ft. Shuttle Sprint (7 x 30ft.)

180ft. Farmers Carry (6 x 30ft.)

15/12 Calorie Echo Bike

Dumbbells: 70/50

– Athletes should perform the shuttle sprints and farmers carry in 30ft. sections.

– The idea here is to complete each interval with time left over in the 3:00 window to rest.

– If needed, reduce the distances/calories or time cap each interval at 2:30 to allow for a reset between rounds.

– Score: Enter how long it takes to complete each interval. Overall score will be the slowest round.



– Reduce Distance

– 7 Calorie Row

– 7 Calorie Ski

– 7 Burpees


– Reduce Distance

– Reduce Loading

– Sub Kettlebells

– Odd Object Carry


-Reduce Calories

– 15/12 Cal Assault Bike

– 21/15 Cal Bike Erg or Row

– 15/12 Cal Ski

– 21 Shuttle Runs (30ft.)

– 15 Burpees