FRIDAY 9.6.19


FRIDAY 9.6.19

Lowry CrossFit – CrossFit

Weekend Schedule:
8:00am- WOD
8:00am-10:00am-Open Gym

SUNDAY (9.8)
10:00am-12:00pm-Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Banded Shoulder Distraction

Hip Halo

1: Muscle-ups (Max Effort)


Retesting our baseline unbroken set of Ring Muscle-ups from the beginning of the “Sled Dog” cycle (7.5.19)

If we are not completing ring muscle-ups today, what we don’t want to test here is max Chest to Bar Pull-ups.

If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless

Instead, let’s use this day to either work on a drill we’ve been working on recently, or the recommendation below, the strict banded ring muscle-up.

1: Thruster (10 Rep Max)


Retesting the 10RM Thruster from 8.15.19 as we look to improve our score

We’ll take the bar from the ground for our 10- rep heavy thruster

You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count

Squat cleaning the first rep is allowed


10 reps for a lot of sets can be fairly taxing

When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

Once you feel like you are in your true “working sets” is when you should start going with sets of 10

See movement prep below for a possible warmup/working set breakdowns

MC: “Charlie Horse” (Time)

For Time:

10 Wallballs, 15/12 Calorie Assault Bike

20 Wallballs, 15/12 Calorie Assault Bike

30 Wallballs, 15/12 Calorie Assault Bike

40 Wallballs, 15/12 Calorie Assault Bike

50 Wallballs, 15/12 Calorie Assault Bike

Medball 20/14