CrossFit – Wed, Oct 25


CrossFit – Wed, Oct 25

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Power Clean (
Every 30 Seconds For 12 Minutes:
1 Power Clean @ 85%


– All cleans should be caught above parallel.

– Athletes should use the same weight across all sets.

– There are a total of 24 cleans in this piece.

– Score: Loading used across


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans @ 65%

With A Moderate Weight:

3 Power Cleans @ 75%

Build To 85%

Front Squat (
For Total Load:
10-8-6-4-2 Front Squat

Rest 2-3 Minutes Between Sets.


– Barbell should come from a rack.

– Athletes should aim to start around 50% of their 1RM front squat and either build or use the same weight across.

– Score: Enter weights used for each set.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats (Light Weight)

4 Front Squats (Moderate Weight)

Build To First Working Weight

“How bout those Chiefs” (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 4:

12 Toes to Bar

60 Double Unders

Max Rounds of “The Chief”

Rest 1 Minute Between Rounds.

[“The Chief”]:

3 Power Cleans 135 / 95 lb

6 Push-ups

9 Air Squats

– Overview: In this interval style workout, athletes will begin each AMRAP with 12 toes to bar and 60 double unders. In the remaining time, they will accumulate as many rounds of “The Chief” as they can. Athletes will pick up where they left off on their rounds of “The Chief” each AMRAP. For example, if you finish the first AMRAP in the middle of the push-ups, you’ll pick back up next round on the push-ups after completing the toes to bar and double unders.

– Toes To Bar: Reps should take 30s or less to complete.

– Double Unders: Reps should take 1:30 or less to complete.

– Power Cleans: Loading should not exceed 60% of your 1RM power clean. Reps should take 20s or less to complete.

– Push-Ups: Reps should take 20s or less to complete.

– Air Squats: Reps should take 20s or less to complete.

– Score: Total Rounds + Reps of “The Chief”


– Let’s try to hold on for 1-2 sets of toes to bar each round.

– Let’s also aim to complete the double unders in 1-2 sets each round.

– The power cleans in the rounds of “The Chief” can be completed as singles or touch and go sets. Choose a strategy that is going to allow for unbroken sets of push-ups.

– Let’s aim tot complete the push-ups in 1-2 sets and use the air squats as a place to catch the breath.

– Fast transitions will be key during rounds of “The Chief.”



– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups


– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine


– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells


– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press


– Reduce Reps

– Reverse Lunges

– Box Step-Ups