MONDAY 7.25.22


MONDAY 7.25.22

Lowry CrossFit – CrossFit

Deload Week!

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

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1: Metcon (Weight)

Tempo Back Squat (3:0:2:0) 3×8
3 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

**This should not exceed 50% of 1RM Back Squat

***Trend towards going too light and actually holding the tempo over going too heavy

2: Metcon (Weight)


1 Squat Snatch every minute on the minute building to a heavy.

MC: “Megalodon” (Time)

Every minute on the minute for 8 minutes:

8 Toes To Bar into 6 Pull-Ups into 4 Chest To Bar Pull-Ups

*Choose Kipping or Butterfly

**The goal is to go unbroken

Target Time each set: sub 25 seconds

Time Cap each set 40 seconds


How to Pace: STEADY! We want smooth sets each minute.

How it should Feel: MUSCULAR ENDURANCE! This is all upper body gymnastic pulling capacity!


Toes To Bar: Get a good “meaty'” palm grip so you can engage larger muscles throughout the complex. Start with a smaller kip so you can cycle a bit faster, saving the grip for the pull up portion.

Pull-Ups: Get the chin just above the bar and think about breathing through this skill to save some endurance for the Chest To Bar.

Chest To Bar Pull Ups: Think about pulling the bar down to you instead of you to the bar to gain max tension.


The SCALING aim should allow for bigger unbroken sets (ideally no more than 2 total).

Scaling option to finish near the target score:

Every minute on the minute for 8 minutes:

6 Toes To Bar into 4 Pull-Ups into 2 Chest To Bar Pull-Ups

*Choose Kipping or Butterfly

— goal is to go unbroken—