MONDAY 4.6.20


MONDAY 4.6.20

Lowry CrossFit – CrossFit

LCF will be closed indefinitely. For those who have home gyms or borrowed equipment, the regularly schedule programming will be available. There will also be a bodyweight workout as an option. Equipment rental is available, please reach out to me if you are interested. Thank you for your unwavering support.

“Hard Hat”
April 6 – TBD
We are going to keep this going until gym doors open back up. Here with you throughout.

“Hard Hat” has largely two definitions:
A lightweight protective helmet, usually of metal or reinforced plastic, worn by workers in industrial settings.
An extremely patriotic person with a conventional, usually unquestioning, sense of morality and work ethic.

One definition is of an object. Something we can hold up.
The other is of character. Something that holds us up.

It goes without saying that these are challenging times. We’re all in this together, trying to figure things out. But we must keep our greatest strength at the forefront of our minds during these times: adaptability. Through challenge and adversity, we thrive. We grow, we adapt, we improve. It is truly our way of life, bringing a unique group together that embraces what’s ahead.

The “Hard Hat” expects tough conditions… and expects to overcome them. This training cycle will be held until we have moved past COVID-19. And it will pass. We don’t know how long it will take, but we will make the absolute best out of every opportunity we have throughout.

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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 – 55%

Set #2 – 60%

Set #3 – 65%

Set #4 – 67%

Set #5 – 69%



(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 63% of your estimated 1RM Front Squat for all repetitions


Week #1 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: “Powerhouse” (Time)

On the 5:00 x 5 Rounds:

15/12 Calorie Erg Bike

15 Double DB Power Snatches (35’s/20’s)

9 Thrusters (135/95)


You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window

Rounds begin on the 0:00-5:00-10:00-15:00-20:00

Record your time following the 9th thruster, as your score is the slowest of the 5 rounds

We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest

MC2: “Castaway” (No Equipment) (AMRAP – Rounds and Reps)


8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Odd-object rows will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds

Set up your odd-object weight to be a heavy and challenging weight

Burpees are standard with chest to ground and full hip extension at the top

Odd-object will be held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps