FRIDAY 1.3.2020


FRIDAY 1.3.2020

Lowry CrossFit – CrossFit

Friday- 1.3.20
6:00am- WOD
9:30am- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- CANCELED

Saturday- 1.4.20
8:00am- WOD
9:00am-11:00am- OPEN GYM

Sunday- 1.5.20
10:00am-12:00pm- Open Gym

**Regular schedule starting Monday 1.6.20.

View Public Whiteboard

WU: Warm-up (No Measure)


Laying Front Rack Stretch: 2 Minutes

Ankle Dorsiflexion: 1-2 Minutes Each Side

Wrist Stretches on Box: 30 Seconds Each Direction

Silverback Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

Second iteration of this series, aiming to improve from two weeks ago

When we say improve, this translates to improved mechanics

If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

1: Box Front Squats (On the Minute x 10: 2 Box Front Squats)


The goal on these Box Front Squats is speed off the box

We’ll pause for 1 full second on the box, then fire up from our seated position

Set the box (or plates) just below parallel

Perform 2 reps every minute on the minute for 10 minutes (20 reps total)

These percentages are based on your 1RM Front Squat:

Sets 1-2: 50% of 1RM Front Squat

Sets 3-4: 55% of 1RM Front Squat

Sets 5-7: 60% of 1RM Front Squat

Sets 8-10: 65% of 1RM Front Squat


Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical

That kind of lower body action would throw off front rack positioning and balance

Maintain normal mechanics front squat mechanics and focus on speed off of the box

2: Push Press (4X6)


This is week 3 of 4 for this push press progression (Last Completed on 12/20)

As a reminder, the weight stays the same across all 4 sets

Let’s aim to build in loading from our last effort, adding 2-4%

For Example:

Last Completed Weight: 200#

Today’s Weight: 204-208#

The 6 reps come from the rack and are meant to be completed unbroken each set

MC: “Speedo” (Weight)

Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight

The score of today’s conditioning piece is the heaviest recorded thruster weight. Thursters are intended to be unbroken.

Start at a moderate weight in the first round and gradually build to a heavy set of 5

There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops

Rounds start on the 0-3-6-9-12