MONDAY 1.20.20


MONDAY 1.20.20

Lowry CrossFit – CrossFit

“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that.”

Happy Martin Luther King JR. Day.

*Regular class schedule.
Re-Test Day.
Whenever we aim for a weightlifting re-test, we naturally want to keep the volume on the lower side.

View Public Whiteboard

WU: Warm-up (No Measure)

Hip Halo

1: Back Squat (Heavy set of 5)


Looking to establish a new 5RM Back Squat today

Compare your scores to the last time we did this on Novemeber 25, 2019

Complete the warmup sets listed below before building to your heavy set of 5


Warmup Sets

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

1: 1 Pausing Overhead Squat (3 Seconds in Bottom) 2 Overhead Squats (3 sets)

3 Sets:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat

Set 2: 66% of 1RM Overhead Squat

Set 3: 70% of 1RM Overhead Squat


The goal of this Overhead Squat Complex is purely to open positions for the met-con that follows

Coming from the rack, each set consists of 3 reps

The first rep is a Pausing Overhead Squat, where you’ll pause for 3 seconds in the bottom before standing

The last two reps are normal Overhead Squats with no pause

These percentages are based off your estimated 1RM Overhead Squat

MC: “Pins and Needles” (AMRAP – Rounds and Reps)


5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat

This should be a lighter load that allows us to complete the 10 reps ideally unbroken throughout

While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light

Choose a strict pull-up rep number or variation that allows you to complete the 5 reps in no more than 3 sets during the workout