FRIDAY 2.26.21


FRIDAY 2.26.21

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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1: Handstand Walk Benchmark 2.26.21 (Time)

On the 0:00… Handstand Walk Benchmark

For Time:

300-ft. Handstand Walk

5:00 Time Cap

– Repeat benchmark from November 24.

– The time cap is indeed aggressive, and we want a hard stop there.

– “Open standards” here, where we mark off a 25 foot course with 5 foot sections.

– Trace back to the last completed distance if/when we come down.

– If the time cap catches us before we finish, add 1 second for every missed 5 foot section. So if you had 2 sections left your score would be 5:02



– 5:00 Practice

– 100 Handstand Shoulder Taps Against A Wall

MC: “What’s Up?” (AMRAP – Rounds and Reps)

On the 6:00…


3 Squat Snatches

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Barbell – 95 / 65 lb

EC: Metcon (Time)


Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 each leg)

20-30 GHD SIt-Ups

Rest 3:00 between sets.

– Athletes choice on the dumbbell weight for both weighted movements, with the aim being unbroken sets throughout.

– Free to build in rounds two and three as we see fit.

– For clarity, reverse lunges are stationary lunges, stepping back (instead of forward).