Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
FOAM ROLL (5:00-10:00)
Target Any Sore Areas
1. Knuckle Drags – 1:00
2. Banded Hamstring Distraction – 1:00/Side
3. Banded Lat Stretch – 1:00/Side
4. Barbell Thoracic Opener – 1:00
5. KB Calf Smash – 1:00/Side
20s PVC Strict Presses
10s PVC Overhead Hold
20s Plank Hold
20s Banded Good Mornings
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 10 Single Unders + 10 Hollow Rocks + 10 Supermans (Hold 1s At The Top Of Each Rep)
Min 3: 6 Alternating Single Dumbbell Deadlifts + 3 Single Dumbbell Russian Swings Each Arm + 3 Single Dumbbell Strict Presses Each Arm
1: Metcon (AMRAP – Reps)
60% of Max Ring Muscle-ups
Rest 1 Minute
40% of Max Ring Muscle-ups
Rest 1 Minute
20% of Max Ring Muscle-ups
*Best guess on your ME Ring MU.
FLOW: Start a clock. Complete 60% of your max RMU, rest 1 minute, complete 40% of your max RMU, rest 1 minute, complete 20% of your max RMU. Record your time.
NOTES: Muscle-up sets do not need to be completed unbroken.
SCORE: Total time including rest.
– Strict Ring Muscle-Ups (40%, 30%, 20%)
– Strict Ring Muscle-Ups From Seated (On Low Rings)
– Bar Muscle-Ups
– Pull Ups with ring dips
2: Metcon (Weight)
4 Sets (Not For Time):
800-600-400-200 Meter Run
15 Unbroken Power Snatches
LOADING: Athlete’s choice. Pick a weight to use across all 4 sets. Somewhere around 50-60% of your 1RM power snatch is a solid place to be.
NOTES: No rest between sets. Use the runs as “recovery.” If you break on the snatches, pick up where you left off and finish the set however you need to.
SCORE: Weight used across all sets. If you needed to strip weight, your score is your lowest weight.
MC: “Good Grief” (5 Rounds for reps)
5 Rounds x AMRAP 3:
4 Devil’s Press 50 / 35 lb’s
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
CONDITIONING CATEGORY: Threshold Intervals
DEVIL’S PRESS: Less than 30s. One motion from ground to overhead. No pause at the shoulder.
TOES TO BAR: 1-2 sets. Less than 30s.
DOUBLE UNDERS: Less than 30s.
FLOW: At the start of the workout you’ll have 3 minutes to complete as many rounds and reps as possible of devil’s presses, toes to bar, and double unders. After the 3 minute window is complete, rest 1 minute. At the 4 minute mark, begin where you left off during the first 3 minute window (if you finished 2 rounds and got 4 devil’s press you’ll start the next AMRAP on toes to bar). You’ll continue on in this fashion for each AMRAP beginning each one where you left off in the last for all 5 rounds.
SCORE: Enter total rounds+reps of all 5 AMRAPS.
– Reduce Reps
– Reduce Load
– Single Dumbbell
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x AbMat Sit-Ups
24 DOUBLE UNDERS
– 24 Line Hops
– 36 Single Unders
– 30s On Any Machine
EC: Metcon (Distance)
3 Sets For Time:
3 Minutes Fast
1 Minute Rest
1 Minute Faster
2 Minutes Rest
PACES: Go by feel here. We want our 3 minute row to be slightly slower than our 1 minute row. Think typical workout pace for the 3 minute effort and slightly faster than workout pace for the 1 minute effort.
ROWER SETTING: Set the rower to “single time” and enter 19 minutes. You’ll get your total meters and average pace this way when you are done.
SCORE: Total Meters
– Same Workout On Any Other Machine