MONDAY 4.13.20


MONDAY 4.13.20

Lowry CrossFit – CrossFit

The gym is closed indefinitely, due to the public order issued by governor.

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1: Metcon (Weight)

On the 1:30 x 5 Sets:

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)
Set #1 – 60%

Set #2 – 65%

Set #3 – 68%

Set #4 – 71%

Set #5 – 74%



Week 2 in this complex, building on last week’s percentages

(3) reps in each complex

Hang onto the bar for the full complex

Focus here is bar positioning in the pulling phases

2: Metcon (Weight)

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats
Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions



Week #2 of a 5 week squat cycle

Each minute consists of a single front squat and three back squats

Same weight is used throughout, and all reps come from the rack

Today’s load is on the light/moderate side as we set the baseline

Next week we will be building in percentages

MC: “Barbarian” (3 Rounds for time)

On the 10:00 x 3 Rounds:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row


A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00)

You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins

For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest

With rest built in, let’s try to push the pace through these movements

Record all three times – as your score is the slowest of the three rounds

Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest

MC2: “Trustfall” (No Equipement) (AMRAP – Rounds and Reps)


40 Air Squats

10 Strict HSPU (or 20 Push-ups)

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops


We’ll work through 4 movements in this longer, all bodyweight workout

Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops

Over and back = 1 rep on the line hops

With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, HSPU (or push-ups), and reverse burpees

When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off

Your score is total rounds and reps completed at the end of 20 minutes

The line hop reps do not count towards your score