TUESDAY 1.11.22


TUESDAY 1.11.22

Lowry CrossFit – CrossFit

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

View Public Whiteboard

WU: Warm-up (No Measure)

For Quality:

3 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

1 Rounds: 20s Hollow Hold + 10 Alternating Plank Shoulder Taps + 5 Burpees

2 Minute Laying Front Rack Stretch

1 Round Of Barbell Warmup


1:00 Empty Barbell Overhead Hold

1:00 Wall Sit

1: Shoulder Press (CUSTOM)

All Sets Based Off 1RM Strict Press

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

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

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 5+

2: Metcon (AMRAP – Reps)


500 Meter Row

Max Unbroken Kipping Deficit Handstand Push-ups (4″/2″)

*No Pauses Or Resting At Top or Bottom


500m Row

Max Unbroken Set Of Kipping Deficit HSPU

500m Row

Max Unbroken Set Of Kipping Deficit HSPU

…Continue Until The 20 Minutes Is Complete

INTENTION: Accumulate as many kipping deficit handstand push-ups as possible in the 20 minute window. Row at whatever pace will allow you to maximize your handstand push-up sets.

NOTE: Athlete’s should choose a variation that allows for at least 5 reps between each row. See substitutions if modifications are needed.

SCORE: Total HSPU reps.

500M ROW

– 400m Ski

– 1000m Bike

– 400m Run

– 400m Air Run


– Reduce/Remove Deficit

– Use 5″ Riser (No Deficit)

– Use AbMat (No Deficit)

– Sub Strict HSPU

– Sub Push-Ups

– Sub Double Dumbbell Push Presses

MC: “Bouncer” (Time)

For Time [20 Minute Time Cap]:

100 Double Unders

2,000 Meter Bike Erg

300-ft. Handstand Walk

2,000 Meter Bike Erg

100 Double Unders
– Relax the shoulders and breathe on the double unders. Low jumps will save the legs for the bike.

– Get more of your bodyweight into the pedals by placing your hands on the lower handle bars for the majority of the bike. Set the damper to as high as possbile while maintaining 75+ RPMs.

– Kick down as often as needed on the HSW in order to avoid letting the arms fatigue so much that it causes us to need long breaks between efforts.

– Focus on fast transitions.


– Reduce Reps

– 250 Single Unders

– 2:00 of Practice

– 100 Line Hops


– Reduce Distance

– 1,000m Row

– 800m Ski

– 800m Run

– 600m Air Run


– Reduce Distance

– 100 Handstand Shoulder Taps

– 15 Wall Walks

– 100 Single DB OH Step-Back Lunges