FRIDAY 4.9.21


FRIDAY 4.9.21

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: Metcon (No Measure)

Gymnastics Pull Stamina

10 Rounds Not For Time:

1000m AAB

5 Strict Pull-Ups

– Week 2 of 3 of our upper body pull progression.

– Looking to get in a good bit of strict pulling volume in this piece.

– While unbroken pull-up sets aren’t necessary, we do want to shoot for no more than 2 sets per round.

– If we do not have 10+ unbroken strict pull-ups when fresh, let’s reduce the volume a bit.

Movement Prep


20 Banded Pull Aparts

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups

MC: “M.O.A.B.” (Time)

3 Rounds for Time:

5 Bar Muscle-Ups

10 Bar Facing Burpees

15 Deadlifts 225 / 155 lb

20 Wallballs 20 / 14 lb

– Conditioning Category: Threshold

– Looking for a weight we feel confident we could cycle 15+ deadlifts unbroken when fresh.

– If you cannot complete 5+ bar muscle ups unbroken when fresh, let’s reduce the reps slightly or modify (see substitutions below).

EC: Metcon (No Measure)



5 Rounds For Quality:

20 Banded Dead Bugs

20 Hollow Rocks

– Looking to finish out the day with working the midline. This may also help mitigate potential tension in the low back from “M.O.A.B.”