FRIDAY 7.29.22


FRIDAY 7.29.22

Lowry CrossFit – CrossFit

Deload Week!

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

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1: Metcon (Weight)

Tempo Dumbbell Bench Press 4×8
4 Sets of 8 Dumbbell Bench Press with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

1: Metcon (Weight)

Front Rack Lunges 3×10
3 sets of 10 10 Front Rack Lunges (5/leg) @ 6-7/10 RPE

MC: “Bull Shark” (4 Rounds for time)

4 Sets (1 set every 2 minute)

2 Rope Climbs or 10 Pull-Ups

6 Wall Walks

Max effort Strict Ring Dips

-rest 1 minute between sets-

*Score is number of Strict Ring Dips

Target Reps each set: 10+

MInimum Reps before scaling each set: 5


How to Pace: We want each set to be smooth and ideally very close to the same time!

How it should Feel: MUSCULAR ENDURANCE! Those shoulders are going to feel the burn! This is a lot of upper body work so pace accordingly!


Rope Climb: Reach tall and get feet as close to hands when wrapping.

Wall Walk: Keep hands under shoulders for a more stable base while pressing through the ground!

Strict Ring Dip: Don’t over achieve round one because these can go quick.


The SCALING aim is to stay moving and build skill work!

Scaling option to finish near the target score:

4 Sets (1 set every 2 minute)

1 Rope Climb

4 Wall Walks

Max effort Heel Box Ring Dip

-rest 1 minute between rounds-