TUESDAY 11.17.20


TUESDAY 11.17.20

Lowry CrossFit – CrossFit

De-Load Week.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: “Shuffleboard” (Time)


For Time:

800m Run

25 Thrusters

25 CTB Pull-Ups

800m Run

25 Overhead Squats

25 Toes to Bar

800m Run

25 Front Squats

25 Pull-Ups

Barbell – 95 / 65 lb


– This balanced workout includes cardio, weightlifting and gymnastics movements

– This is a longer piece that will likely take between 18-25 minutes to complete


– Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes


– Choose your barbell weight based on the most difficult movement, the overhead squat

– The weight should be fairly light across the board

– We should be able to complete the 25 reps in no more than 3 sets on all movements


-1000M Row

-50/35 Cal AAB

– 800M Ski Erg

1: Metcon (Time)



Unbroken GHD Sit-Ups

Even a slight pause at the top would constitute as a broken set, so here, we are looking for fluid unbroken sets where we rest as needed between.


– This piece will help us give us a data point moving forward for where our capacity for unbroken GHD sit-ups is at.

– Knowing how comfortable (or uncomfortable) we feel after each set is good information for us moving forward.

– In order to truly get this data, let’s try to push to get each set unbroken even if it’s uncomfortable.

– Rest as needed in between sets.



– 2x Reps AbMat Sit-up

– V-ups