CrossFit – Wed, Mar 15


CrossFit – Wed, Mar 15

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)

“Jerk Complex” (Weight)

On the Minute x 10 Sets:

1 Push Jerk

1 Split Jerk

– 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.

– Aim for somewhere between 65-75% of your 1RM jerk

– Score: Enter weights used for each set.


20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

5 Split Jerks

“Duck,Duck, Goose” (Time)

2 Rounds For Time:

400 Meter Run

21 Push Jerks 135/95lb

120 Double Unders

Time Cap: 15 Minutes

– Conditioning Category: Sprinty Threshold. Athletes should aim to move at their highest maximal sustainable pace.

– Run: Should be completed in less than 2:15.

– Push Jerks: Should be completed in less than 1:15. Loading should not exceed 60% of your 1RM push jerk.

– Double Unders: Should be completed in less than 2:30.

– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.


– Let’s pace the 400m runs in a way that will allow us to hold on for big sets of push jerks and double unders.

– Aim for 1-2 sets on the push jerks.

– If you can hold on for an unbroken set of double unders, let’s do it. If 120 reps is too many for an unbroken set, let’s aim for 2 sets of 60, 3 sets of 40, or 4 sets of 30.

– With this workout only being 2 rounds, we should aim for a slightly more aggressive strategy than we would usually go with.



– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run


– Reduce Reps/Load

– Sub Dumbbells

– Burpees


– Reduce Reps

– 2:00 of Practice

– 120 Plate Hops

– 180 Single Unders

“Grunt Work” Extra Credit (Time)

Grunt Work

For Time:


Kettlebell Swings 70/53lb

Dumbbell Squats 50/35lb

100ft. Sandbag Carry 150/100lb

– The kettlebell should be swung all the way overhead.

– The dumbbell squats should be performed with 2 dumbbells. You may rest the dumbbells on the shoulders but the hands must be in contact with the handles at all times.

– The sandbag carry should be performed bear hug style in a 20, 25, or 50ft. grid. The size of the grid will be the minimum unbroken distance the bag must be carried.

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



– Reduce Loading

– Russian KB Swings

– Sub Single Dumbbell Hang Power Snatches


– Reduce Loading

– Sub Kettlebells

– Barbell Front Squats

– Air Squats


– Reduce Loading

– Sub D-Ball

– Sub Double KB or DB Front Rack Carry

– 1:00 Hold