MONDAY 1.24.21


MONDAY 1.24.21

Lowry CrossFit – CrossFit

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

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WU: Warm-up (No Measure)

2 min machine

Foam Roll

Coaches Choice

1: Metcon (Time)

3 Sets

Air Assault Bike

30/24 Cals Fast, 60 Sec Easy,

10/8 Cals Fast, 60 Sec Easy

*Rest 2 Min between sets.

1: Back Squat (3X3)

3 Tempo Back Squats x 3 sets at around 60% of 1RM = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top

* Rest as needed between sets *

**This should not exceed 65% of 1RM Back Squat

***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.

MC: “Grand Canyon” (AMRAP – Rounds and Reps)

AMRAP 10 minutes

25’ Dumbbell Front Rack Lunge (2×50/35)

5 Strict Handstand Push ups

Every 5’ of lunges = 1 rep

Target Rounds each set: 10+

Minimum Rounds before scaling: 7


How to Pace: STEADY. Ten minutes is a solid amount of time. Don’t go out too fast, but aim to maintain consistent pacing.

How it should Feel: Muscular endurance. We will be building some capacity in the strict handstand push up. Expect to feel extra upper body fatigue from the front rack lunges.


Double Kettlebell front rack lunge: aim to keep each 25’ section unbroken even if you need to rest a little bit extra before you pick up the kettlebells. Keep the arms relaxed as best you can to save them for the strict handstand push ups.

Strict handstand push ups: aim to keep these in 1-2 sets throughout. The fatigue will add up by the end, so use the earlier rounds to maintain a fast rep cycle rate.


The SCALING aim is for consistent movement.

Scaling option to finish near the target score:

AMRAP 10 minutes

25’ Dumbbell Front Rack Lunge (2×40/25)

5 Handstand Push ups