CrossFit – Wed, Oct 4


CrossFit – Wed, Oct 4

Lowry CrossFit – CrossFit

Bulletin Board

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30s Banded Hamstring Distraction (Each Leg)

30s Push-Up To Down Dog

1:00 Pigeon Pose (Each Leg)

1:00 Active Twisted Cross

Deadlift (Set 1: 15 Deadlifts @ 52%
Set 2: 12 Deadlifts @ 61%
Set 3: 9 Deadlifts @ 70%
Set 4: 15 Deadlifts @ 55%
Set 5: 12 Deadlifts @ 64%
Set 6: 9 Deadlifts @ 73%

Rest 1-2 Minutes Between Sets. )


– Be sure that your PR is up to date on your PR page.

– Athletes will build, come back down, then build again.

– Score: Loading Used Across

Warm Up

10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To 52%

Shoulder Press (Strict Press
On the 3:00 x 5 Sets:
5 Strict Press

*Use Same Weight Across


– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Athletes should aim to perform all sets at 75-80% or their 1RM ().

– Score: Weight Used Across


30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 Strict Presses (Empty Bar)

Build To Your Working Weight

“Maxwell House” (Calories)


5 Rounds:

9 Toes to Bar

9 Push Press 135 / 95 lb

Directly Into…

Max Calorie AAB

– Overview: In the first portion of this workout, athletes will complete 5 round of toes to bar and push press. Shoulder and grip fatigue will be factors here. In the second portion of the workout, athletes will accumulate as many calories on the bike erg as possible.

– Toes To Bar: Reps should be completed in 45s or less each round.

– Push Press. Reps should be completed in 45s or less each round.

– Bike: Athletes should have at least 4 minutes on the bike at the end of this workout.

– Score: Total Bike Calories


– In the first portion of the workout, let’s make our first focus on getting the push presses completed in unbroken sets.

– We can break the toes to bar as needed. If your toes to bar capacity is strong, let’s aim for 1-2 sets. If we are not as strong here, let’s shoot for sets of 3, something like 3-2-2-2, or quick singles.

– When we hop on the bike let’s see if we can ramp up our speed as we inch closer to the 12 minute mark. Inch the damper up at well or plan to bike at a slightly higher damper setting to help get those calories to tick away faster.



– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups


– Reduce Loading

– Sub Kettlebells or Dumbbells

– Sub Barbell

– Kipping HSPU


– Echo Bike

– Assault Bike

– Row

– Ski

– Run

– Air Run