FRIDAY 7.22.22


FRIDAY 7.22.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Bench Press ( 10-8-6-4-2)

10 Bench Press @ 6/10 RPE

8 Bench Press @ 6.5/10 RPE

6 Bench Press @ 7/10 RPE

4 Bench Press @ 8/10 RPE

2 Bench Press @ 9/10 RPE

2: Deadlift (10-8-6-4-2)

10 Deadlift @ 6.5/10 RPE Deadlift

8 Deadlift @ 6/10 RPE Deadlift

6 Deadlift @ 7/10 RPE Deadlift

4 Deadlift @ 8/10 RPE Deadlift

2 Deadlift @ 9/10 RPE Deadlift

MC: “If Tomorrow Never Comes” (Time)

3 rounds:

25 Toes to Bar

50’ Handstand Walk

50’ Overhead Walking lunge (135/95)

Target Time: sub 14 minutes

Time Cap: 18 minutes


This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!


GHD Sit Ups: Smooth and big sets are what we want. IF you train with us regularly, 50 mostly unbroken is not unrealistic.

Handstand walk: Push yourself here! The volume is manageable and you’re ready for this! 50’ segments is ideal.

OVerhead Walking lunge: This is a heavier bar and longer distance which will make it the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the bar. Conteinus steps without stuttering will be a big help. Did I STUTTER!?!?!


The SCALING aim is to use appropriate load and skill volume.

Scaling option to finish near the target score:

3 rounds:

30 GHD Sit Ups

50’ Handstand Walk

100’ Overhead Walking lunge (115/80)

Team Version

In pairs (FF – MM)


24/20cal SkiErg

24/20cal EchoBike

20 Worm Thrusters

60ft HSW (Ramp) F-F-M-M