TUESDAY 1.26.21


TUESDAY 1.26.21

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – Reps)

On the 0:00… Gymnastics Conditioning A


Max Strict Handstand Push-Up Reps

On the Minute: 3 Bar Muscle-Ups

– At the beginning of each minute (including the start of the workout), complete 3 bar muscle-ups. In the remaining time, complete as many handstand push-up reps as possible.

– Consistency across all six minutes on the handstand push-ups is the aim. Take as many breaks as needed on these (does not need to be a single set).

– If we do not think we can do 3 unbroken bar muscle-ups every round, reduce the reps, cap practice time at 20 seconds, or modify the movement (see subs below).

– Input 6 scores and final score will be combined total strict handstand push-up reps.

Metcon (AMRAP – Reps)

On the 8:00… Gymnastics Conditioning B


1 Strict Chest To Bar Pull-Up

25-ft. Handstand Walk

2 Strict Chest To Bar Pull-Ups

25-ft. Handstand Walk

3 Strict Chest To Bar Pull-Ups

25-ft. Handstand Walk

Continue to add (1) strict chest to bar pull-up per round until the time cap is reached.

– Climbing in repetitions on the strict pull-ups while the handstand walk distance remains the same.

– Choose a handstand walk distance that we can complete in 30 seconds or less. Distance does not need to be completed unbroken.

– Score is total chest to bar reps. Handstand walk not included in scoring.



– Banded Strict Chest To Bar

– Strict Chin Over Bar Pull-Up

– Banded Strict Chin Over Bar Pull-Up

– Ring Rows With Feet Elevated On A Box

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows


– 30 Seconds Of Handstand Walk Practice

– 30 Seconds Of Handstand Hold Practice

– 20 Handstand Shoulder Taps Against A Wall

– 30 Second Handstand Hold Against A Wall

– 2-3 Wallwalks

MC: “Uplifting” (AMRAP – Rounds and Reps)


Ascending Ladder For 10:00

3 Box Jump Overs

3 Toes To Bar

3 Push Jerks

3 Chest To Bar Pull-Ups

6 Box Jump Overs

6 Toes To Bar

6 Push Jerks

6 Chest To Bar Pull-Ups

9 Box Jump Overs

9 Toes To Bar

9 Push Jerks

9 Chest To Bar Pull-Ups

…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.

Barbell – 135 / 95 lb

Box – 24″/20″

– Conditioning Category: Threshold

– Moderate load on the barbell today. Looking for a weight we could complete 21+ push jerks unbroken when fresh.

– Score will be last fully completed round + reps. For example, if you completed the 18’s and were 4 reps into the 21’s, your score would be 18+4.