FRIDAY 8.2.19


FRIDAY 8.2.19

Lowry CrossFit – CrossFit

Saturday (8/3)
7:00am-9:00am-Open Gym
8:00am- WOD

Sunday (8/4)
10:00am-12:00pm -Open Gym

LCF! Earlier this year Melissa Wood and I talked about goals for 2019 and I suggested that she do an Olympic Weightlifting comp 🏋🏽‍♀️. True to form, she accepted the challenge and the time has come! This Saturday (8/3) @ 10:00am, she’ll be on the platform, competing in the snatch and clean and jerk. Let’s roll deep and show our love to an LCF “OG”!

Afterwards (around noon), we’ll celebrate her competing, along with Josh Randels bday on tuesday at Los Chingones on Broadway and Larimer. Come join us for a taco and marg!

View Public Whiteboard

WU: Warm-up (No Measure)

DU practice

Banded Shoulder Distraction

1: Metcon (Weight)


Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge

Alternating between two different overhead skill movements

The goal here is to build confidence with our positioning upside down and with the dumbbell overhead

As a rough guideline, look to spend about 1:30 on each movement

This puts you right at 5 times at each station in the 15 minute window

For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken

Turn around at 25′ and come back with the other arm

You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning

For the lunge, the back knee must touch the ground on each rep and you must stand to full extension between steps

Score is heaviest dumbbell used for the lunge


Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.

Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.


Handstand Walk

30-60 Second Nose to Wall Handstand Hold on Wall

2-3 Wall Walks

Handstand Walk Toward the Wall (Start Close and Work Your Way Back)

MC: Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
*both heads of the dumbbell must touch the ground.


Double Unders:

Reduce Reps

90 Seconds of Practice

120 Single Unders