FRIDAY 12.04.20


FRIDAY 12.04.20

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: “Green Monster” (Time)

“Green Monster”

3 Rounds:

50 Wallballs (20/14)

25 Toes to Bar

10 Devil Presses (50/35)

– Mid-range volume in each set, likely pushing out of “unbroken” territory.

– Aim is on the consistent breakup strategy from round #1 through 3.

– We will be grinding on two movements specifically (and intentionally): toes to bar, and devils press. Steady, methodical, disciplined pace.

Metcon (Time)

Gymnastic Stamina

30 Barbell-Facing Burpees

20 Ring Muscle-Ups

30 Barbell-Facing Burpees

– Simulating a more realistic environment, we’ll enter the ring work taxed.

– We *want* the steady and challenged ring reps today, but we do not want to find ourselves staring at the rings.

– See the modification section for options on scaling down the reps to preserve the stimulus (spend no more than 3:00 at the rings).



– Standard Buprees to 6″” Target

– Burpees Over Parallette


– Reduce Reps (15 or 10)

– Fix by time – 3:00 of Practice for Max Reps

– Banded Strict Muscle-ups

– Jumping Muscle-up

– Burpee Pull-up