FRIDAY 1.21.22


FRIDAY 1.21.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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WU: Warm-up (No Measure)

For Quality:

3 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 3 PVC Pausing Overhead Squats (5s In Bottom) + :30s Tuck Hold On Paralettes + 15 Banded Good Mornings

2 Minute Barbell Banded Lat Stretch (Each Arm)

1 Round Of Snatch Biased Barbell Warmup


1:00 Plank

1:00 Banded Pull Aparts

1:00 Banded Good Mornings

1: Squat Snatch (CUSTOM)

All Percentages Off 1RM Snatch:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

INTENTION: Getting some technique work in and lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 snatches at any percentage, stop there.

PR’S: Make sure your PR’s are up to date so that the percentages are correct.

SCORE: Enter weights for the squat snatches only.

MC: “The Joker” (Time)

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift
CONDITIONING CATEGORY: Grind. This is also a benchmark workout last completed on 5.24.19.

TOES TO BAR: No more than 3 sets on the later rounds.

DEADLIFTS: No more than 2 sets on any round.

FLOW: Each round, the toes to bar reps will increase by 1 while the deadlifts reps will decrease by 1.

SCORE: Total Time.


– Toes To As High As Possible

– Knees To Chest

– V-Ups

– 2x AbMat Sit-Ups


– Reduce Loading

– Sub Dumbbells

EC: Metcon (Time)


Handstand Push-Ups

For Time:

“X” Kipping Deficit Handstand Push-ups (4″/2″)

INTENTION: Complete the same number you completed in last weeks row/handstand push-up piece on 1/11/22 (score linked). If you didn’t do that piece, complete somewhere between 45-60 reps for time.

SCORE: Total time. Record your reps in your notes.


– Reduce/Remove Deficit

– Use 5″ Riser (No Deficit)

– Use AbMat (No Deficit)

– Sub Strict HSPU

– Sub Push-Ups

– Sub Double Dumbbell Push Presses