MONDAY 9.7.20


MONDAY 9.7.20

Lowry CrossFit – CrossFit


Please continue to register for classes on the wodify app.

7:30am- WOD
9:00am- WOD

*all other classes canceled. Please DM me for one-off requests.

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MC: Metcon (No Measure)

Strict Gymnastics

Part A: 0:00-4:00

Alternating between both movements:

30 DU’s

:15 Handstand Hold (freestanding or against wall)

Part B: From the 4:00-12:00:

AMRAP, not for score:

15′ Handstand Walk or 2 wall walks, 1 Strict Pull-Up

*continue to add (1) strict pull-up until the 12:00 mark.

Part C: On the 12:00:

3 sets of 12: Deficit Pushups (hands on plates or dumbbells)

– This strict gmanstice piece will continue the focus and them of “Gymnasty”

– Building strict strength will allow for smooth control of these movements at higher intensities

-These pieces will also help us stay healthy throughout the season

-For Part A and Part B, simply move at a steady and focused pace.

-For Part C, focus on finishing each push-up at the top with shoulder blades pulled apart and control to the floor

-Rest about 1 minute between sets of Part C.

1: Metcon (Weight)

Oly Technique

0-4 minutes:

Build to a moderate high hang squat snatch

4-8 minutes:

Build to a moderate hang squat snatch (knee level)

8-12 minutes:

Build to a low-hang squat snatch (below knees)

MC: “Big Baller” (AMRAP – Rounds and Reps)


50 Wallballs (20/14)

30/20 Assault Bike

30 Deadlifts (205/145)

20 Double Dumbbell Push Press (50/35)

5/3 Bar Muscle Ups or 10 Strict Chest to bar pull ups or 10 Burpee Pull-Ups

– The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements

– On to p of the bike calories, we’ll lift three different weighted objects: a med ball, a barbell and dumbbells.

– The goal is to choose weights and variatitions that allow you to complete 1 to 1.5 rounds today.