FRIDAY 3.18.22


FRIDAY 3.18.22

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)

Foam Roll

Hip Halo

Banded Shoulder Distraction

Coach Choice


For Time:

15 Front Squats (185/125)

30/24 Calorie Echo Bike (OR 400m Run OR 40/32 Calorie Assault Bike))

15 Front Squats (185/125)

Target Time: sub 4 minutes

Time Cap: 7 minutes


How to Pace: PAIN CAVE!!! If this doesn’t put you on your back, then you didn’t do it right!

How it should Feel: PAIN!!! The bike and Front Squats may hurt more than any other movements. Use the first Front Squats to stay steady, hold an aggressive bike pace, then SELL OUT on the last 15 Front Squats!!!


Front Squats: Use a weight you can do ideally in no 1-2 sets to start, or 3 quicker sets at most on the. back end. You’ve got to breathe well through set 1 or you’ll blow up. Realize there’s plenty of time to make up on the bike, and the real winners of this workout don’t fall apart on your back half.

Echo Bike: The Bike should feel better this year since we just had a great progression on it! We want you to hold 85-90% effort throughout. You can use the last 2-3 calories to wind down as needed so you can get straight to the bike. Your specific pacing totally depends on your ability level here. Scale down calories if it takes more than 3 minutes on the bike


The SCALING aim is to keep intensity up and get close to the target time.

Scaling option to finish near the target score:

15 Front Squats (155/105)

25/20 Calorie Echo Bike (OR 400m Run OR 30/24 Calorie Assault Bike)

15 Front Squats (155/105)

1: Split Jerk (3-2-2-1)

3 Jerk From the Rack @ 70-75%

-Rest 60-90 Seconds-

2 Jerk From the Rack @ 80%

-Rest 60-90 Seconds-

2 Jerk From the Rack@ 85%

-Rest 60-90 Seconds-

1 Jerk From the Rack @ 90%

EC1: Heaving Snatch Balance (3-2-2-1)

3 Heaving Snatch Balance

-rest 60 sec

2 Heaving Snatch Balance

-rest 60 sec

2 Heaving Snatch Balance

– rest 60 sec

1 Heaving Snatch Balance

* Build to a heavy for the day

EC2: Snatch Balance (Heavy SIngle)

Take 10 Minutes to build to a heavy single for the day

* Rest as needed in between sets. With lighter weights, your rest will be a little shorter than when you progress to heavier loads. Plan accordingly

EC3: Metcon (Time)

For Time:

5 Kipping Ring MuscleUps into 5 Strict Ring Dips

4 Kipping Ring MuscleUps into 4 Strict Ring Dips

3 Kipping Ring MuscleUps into 3 Strict Ring Dips

2 Kipping Ring MuscleUps into2 Strict Ring Dips

1 Kipping Ring MuscleUp into1 Strict Ring Dip

— Rest 5 minutes —

5 Strict Handstand Pushups into 10 second Handstand Hold

4 Strict Handstand Pushups into 8 second Handstand Hold

3 Strict Handstand Pushups into 6 second Handstand Hold

2 Strict Handstand Pushups into 4 second Handstand Hold

1 Strict Handstand Pushups into 2 second Handstand Hold

How to Pace: We want to do these two complexes with as few breaks as possible

How it should Feel: The Kipping will get your lungs going and the strict work will fire up those muscles.


MuscleUps into Dips: Ideally we want to make this a complex so you go right into the Strict Ring Dips after your last Kipping Muscle Up

Handstand Pushups: Same strategy as the Ring Muscle Ups/Dips. If you need to break up, rest after the Hold work.