TUESDAY 1.18.21


TUESDAY 1.18.21

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)


For Quality:

3 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

1-2 Rounds: 30s Side Plank (Each Side) + 15s Push-Ups + 15s Mountain Climbers

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


1:00 Max Empty Barbell Strict Presses

1:00 GHD Hip Extension or Superman Hold

1: Shoulder Press (CUSTOM)

All Sets Based Off 1RM Strict Press

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%

Rest 1-3 Minutes Between Sets.

FLOW: Complete 5 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 1-2 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: “Square Up” (Time)

4 Rounds For Time:

400 Meter Run

8 Shoulder to Overhead 185 / 135 lb

16 Box Jump Overs (30″/24″)

RUN: Less than 2:30 each round.

S2OH: Strict press, push press, push jerk, or split jerk from the floor (no racks). Should be a weight we can complete in 1-2 sets and in less than 1:00.

BJO: Less than 1:30.

SCORE: Total time.

– Pace the run in a way that will allow for 1-2 sets on the barbell.

– The shoulder to overheads will be a grind but we should aim for unbroken sets. Focus on a solid front rack position between reps and through out the dip and drive of each rep.

– Find a steady pace on the box jump overs that will allow us to stay moving and get right back out to the run.


– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Box Height

– Reduce Reps

– Squat Jump To 6″ Target

– Broad Jumps

EC: Metcon (4 Rounds for reps)

Extra Credit

On the 3:00 x 4 Sets:

500/450 Meter Ski Erg

Max Distance Double Dumbbell Farmer’s Carry

Dumbbells: 70 / 50 lb’s
INTENTION: Practice big HSW efforts. Looking for no more than 30 seconds rest between each effort. We’ll cap this at 10 minutes.

SCORE: Total time.