SATURDAY 1.15.22


SATURDAY 1.15.22

Lowry CrossFit – CrossFit

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

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WU: Warm-up (No Measure)

For Quality:

3 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

1 Rounds: 5 High Box Jumps + 10 Inch Worms + 15 Banded Good Mornings

2 Minute Banded Tricep Stretch (1 Minute/Arm)

1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats


With A Light Dumbbell:

30 Alternating Single Leg RDL’s

15 Pausing Single Arm Dumbbell Bench Presses Each Arm (2s Pause At Top)

1: Squat Clean and Jerk (CUSTOM)

[All Percentages Based Off 1RM Clean and Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

1 Rep @ 88% (record and notate)

Rest 1-3 Minutes Between All Sets.

INTENTION: Getting lots of touches on the clean & jerk today. Reps can be completed touch and go or singles at each percentage. If you miss 3 clean and jerks at any percentage, stop there.

PR’S: Make sure your PR’s are up to date so that the percentages are correct.

SCORE: Enter weights.


2: Back Squat (CUSTOM)

[All Percentages Based Off 1RM Back Squat]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between All Sets.

FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.

STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep. All reps taken from a rack.

SCORE: Enter reps completed for the set of 5+.

MC: “Triple Trouble” (Time)

Teams of Two

3 Rounds For Time:

1,000 Meter Row

30 Pull-Ups and 30 Knees to Chest

1 Mile Run or 100/80 Cal AAB or 4000M on Bike Erg

Time Cap: 45 Minutes
One Person working at a time. Except if Running- Both partners run at same time. Partition our reps evenly and as needed.