CrossFit – Wed, Jun 7


CrossFit – Wed, Jun 7

Lowry CrossFit – CrossFit

Bulletin Board

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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)

Push Press (
Build To A Heavy Set of 3


– Barbell should be taken from a rack.

– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.

– A re-dip under the bar is not permitted.

– Score: Load


With An Empty Bar…

7 Push Presses

With A Light Weight…

5 Push Presses

Keep making jumps in weight (if needed) until you are ready to attempt your heavy set of 3.

“Bangers & Mash” (Time)

7 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

30/21 Calorie Assault Bike

5 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

30/21 Calorie Assault Bike

3 Rounds:

3 Push Press

3 Front Squats

3 Box Jumps

Barbell – 115 / 85 lb

Box – (30″/24″)

– Overview: Looking at a longer grind today where pacing will be key. This is a repeat from 8.24.21 with slight modifications to weights and the type of bike we will use.

– Push Press: Less than 15s to complete each round. Loading should not exceed 65% of your 1RM push press.

– Front Squat: Less than 15s to complete each round.

– Box Jumps: Less than 15s to complete each round. Rebounding will not be permitted for long term achilles and ankle health. Athletes should stand tall on the box every rep.

– Bike: Less than 2:30 to complete.

– Score: Total Time. Add 1 second for every missed rep if time capped.


– If your lungs tend to get you during workouts, let’s plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let’s try to hold on and go right from the 3rd push press right into the front squats.

– While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.

– There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.

“Handstand Walk + Squat Cleans” Extra Credit (Time)

5 Sets For Time:

50ft. Handstand Walk

5 Squat Cleans @ 70%

Rest 1-2 Minutes

– Athletes should move right to the bar after the HSW.

– Use the same weight for each set of squat cleans. Ideally, these cleans are performed tough and go.

– The HSW should be completed in a 25ft. grid. Athletes must complete at least 5ft unbroken at a time.

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



– Reduce Percentage

– Power Clean

– Sub Dumbbells


– Reduce Distance

– Double Dumbbell Overhead Carry

– 4 Wall Walks = 50ft.

– 20 HS Shoulder Taps = 50ft.