FRIDAY 9.4.20


FRIDAY 9.4.20

Lowry CrossFit – CrossFit

Please continue to schedule classes on the wodify app. Thank you.

August 31 – November 15, 2020
11 Weeks

Phase #1 – Aug 31 – Oct 4 (5 Weeks)
Deload Week – Oct 5 – 11
Phase #2 – Oct 12 – Nov 15 (5 Weeks)
Post-Cycle Deload – Nov 16 – Nov 22

In recent months, we’ve built a foundation.
We first addressed raw strength in the slow lifts.
We then took our efforts to barbell stamina.
Returning to the Three-Headed Monster… we now will address skills.

Gymnastic proficiency in our sport requires three components:
Gymnastic Technique
Strict Capacity
Kipping Capacity

On a stage that demands dozens of gymnastic movements, this proficiency can become a blurry goal. “Gymnasty” plans to address precisely that, structuring our training to approach each component intelligently. In each training week, we’ll address these focus areas with (3) dedicated training parts:
Strict Gymnastics – A dedicated running-clock effort tracking towards the development of technical proficiency. Think “Strict JT”.

Gymnastic Capacity – Volume-based, building our upper limit abilities. Think 30 Kipping Ring Muscle-Ups for Time.

“Fartlek” Intervals – Combining varying aerobic intensities to simulate a metabolic environment as we train a wide base of movements. Think bike intervals, combined with higher volume toes to bar.

The sum is truly greater than the parts, and we’re looking forward to seeing some PR’s on Week 11.

View Public Whiteboard

1: Metcon (No Measure)

Strict Gymnastics

[Not For Score]:


3 Inchworms

6 4-Count L-Sit Flutter Kicks

9 Strict Ring Dips

Rest 2 Minutes

[Not For Time]:

15 Rounds:

1 Wall Walk

1 Wall-Facing Strict Handstand Push-up


20 Rounds:

1 Wall Walk (No Handstand Push-up)


This strict gymnastics piece will test our time under tension for abdominal contractions, as well as pressing capacity

Count 1 rep of flutter kicks for every 4 seconds of movement (1-2-3-4 is 1 rep)

If we have strict handstand push-ups, we want to try for the first option of the second part

If we don’t have strict handstand push-ups, let’s stick with the wall walk only portion



Reduce the Timed Count

Hollow Body Flutter Kicks

15 Second L-Sit Hold


Standard Push-ups

Dumbbell Bench Press


Reduce to Comfortable Height


Warmup Set

2 Rounds

1 Inchworm

2 4-Count L-Sit Flutter Kicks

3 Strict Ring Dips

MC: “Day Dream” (Time)

2 Rounds For Time:

90/70 Calorie Row

70 Wallballs (20/14)

50 Kettlebell Swings (53/35)

30 Burpee Box Jump Overs (24″/20″)


This beefy 2-round workout includes higher rep schemes while maintaining a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations

The name of the game today is staying focused as we chip away at these larger numbers

This conditioning piece is intended to be on the longer side

Your score today is the total time it takes to complete the 2 rounds

We expect the workout to take between 23-35 minutes to complete


Choose a weight that you are capable of completing for 50+ unbroken reps when fresh

Men throw to 10 feet

Women throw to 9 feet


Like the wallballs, this should also be a weight you could complete for 50+ unbroken reps when fresh

These are full swings, finishing with the arms perpendicular to the ground


Burpee perpendicular to the box (no lateral burpees)

You can jump up or step up off the floor

Jump up to the box for “RX”

You do not have to stand to full extension on top of the box

SUB for Row

70/50 Assault Bike or Ski Erg