MONDAY 1.3.2022


MONDAY 1.3.2022

Lowry CrossFit – CrossFit

Balanced Tracks: Build Cycle week 7 of 13 (DELOAD WEEK)
Strength Track: Week 4 of 8
Gymnastics Track: Week 2 of 8
Conditioning Track: Week 12

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

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1: Warm-up (No Measure)

For Quality:

3 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 5 Strict Pull-Ups + 10 Air Squats + 5 High Box Jumps + 10 Sit-Ups

2 Minute Barbell Thoracic Opener

1 Round Of Snatch Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses

5 5 Snatch Grip Stiff Legged Deadlifts

5 Overhead Squats


30 Banded Pull-Aparts

30 Pausing Glute Bridges (1s Squeeze At The Top)

1: Metcon (AMRAP – Reps)

Bar MU’s

INTENTION: Complete as many bar muscle-ups as possible in a 3:00 window.

SCORE: Total Reps.
INTENTION: Complete as many bar muscle-ups as possible in a 3:00 window.

SCORE: Total Reps.


– Jumping Bar Muscle-ups

– Banded Bar Muscle-ups

– Max Reps in 3 Minutes

– Chest To Bar Pull-Ups

– Devil Presses

2: Metcon (Time)

Power Snatch Conditioning

5 Sets For Time:

15 Unbroken Power Snatches

[Use The Same Weight As 11.22.21]
INTENTION: Using the same weight as 11/22/21, we’ll complete 5 unbroken sets for time. It is on the athlete to decide how long to rest between sets in order to get all sets unbroken.

LOADING: If you missed the workout on 11/22, the weight on the bar is the athlete’s choice. Pick a weight to use across all 5 sets. Somewhere around 50-60% of your 1RM power snatch is a solid place to be.

SCORE: Time. Record your weight in your notes.

MC: “What The Helen” (Time)

For Time:

1,200 Meter Row

63 Kettlebell Swings 53 / 35 lb

36 Pull-ups

ROW: Less than 6:00.

KETTLEBELL SWINGS: Less than 4:00.

PULL-UPS: Less than 5:00


– Moderate effort on the rower. It does not pay to be a winner here.

– Get a chunk of swings out of the way to start, then chip away at some smaller sets to prepare for the pull-ups.

– Quick sets of 3 or more on the pull-ups.

– Focus on quick transitions and try to keep the time of your breaks minimal.


– Reduce Distance

– 1,000m Ski

– 2,400m Bike

– 1,000m Run

– 700m Air Run


– Reduce Reps

– Reduce Loading

– Single Dumbbell Hang Power Snatches 50 / 35 lb


– Reduce Reps

– Strict Pull-Ups

– Banded Pull-Ups

– Double Dumbbell Alternating Dumbbell Plank Rows