SATURDAY 8.20.22


SATURDAY 8.20.22

Lowry CrossFit – CrossFit

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

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“Iceman” (Time)

3 Sets

10 Front Squat (185/125)

25 Chest to Bar Pull Ups

5 Thruster (185/125)

-Rest 3 minutes between sets-

Target Tim each set: sub 1 minute 30 seconds

Time Cap each set: 2 minutes 30 seconds


How to Pace: SPRINT!!! Pick it up and go! Don’t stop for a break until you absolutely must!

How it should Feel: LACTiC ACID PART into PAIN!!! The build up from the lower body squat to upper body pull with such intensity will make you beg for the rest to come!


Front Squats: These should be unbroken each time! Don’t use over 60% of 1RM.

Chest to Bar Pull Ups:** Be smart about your approach here. We need this to be FAST across all 3 sets. If you know these are a challenge for you, breaking them up into quick, smaller sets will likely give you a faster score. If you know your gymnastics capacity can handle it, 1-2 big sets each time is good.

Thruster: These are gonna suck. JUST KEEP MOVING.



Scaling option to finish near the target score:

3 Sets

10 Front Squat (155/105)

20 Chest to Bar Pull Ups

5 Thruster (155/105)

-Rest 3 minutes between sets-

Metcon (No Measure)

Mayhem Mini-Pump – Arms/Core

3-4 Rounds

10 Ring Pushups

10 Chin ups

15 Tricep Dips

15 Standing Barbell Curl

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

-Rest 1-2 minutes b/t sets-