TUESDAY 11.3.20


TUESDAY 11.3.20

Lowry CrossFit – CrossFit

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MC: “Jumpsuit” (Time)

For Time:


Deadlifts (185 / 135 lb)

Box Jump Overs (24″/20″)

Directly into…


Kettlebell Swings (70 / 53 lb)

Row Calories


– We have two back-to-back couplets for today’s workout

– This piece is fairly posterior chain dominant, which creates some interference between all 4 movements

– This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue

– You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and row calories (no rest between)

– The workout flows like this:

30 Deadlifts

30 Box Jump Overs

20 Deadlifts

20 Box Jump Overs

10 Deadlifts

10 Box Jump Overs

10 Kettlebell Swings

10 Calorie Row

20 Kettlebell Swings

20 Calorie Row

30 Kettlebell Swings

30 Calorie Row

– Your score is the total time it takes to complete all the listed work

– We expect this two-part workout to take between 12-20 minutes to complete


– Looking to choose a light-moderate barbell weight that you could complete for 30+ unbroken reps when fresh

– The weight shouldn’t be as much of a factor as the higher volume of reps are

– With higher reps, if you’re on the fence between two weights, opt for the lighter one


– These are standard box jump overs so we don’t need to open up to full extionsion on top of the box.

– Jump up to the box for “RX”

– We recommend stepping or jumping down instead of the riskier “rebounding” option


– These are full swings that finish all the way overhead

– Choose a weight that allows you to complete the bigger sets (20-30) within 2-3 sets


Calorie AAB




MC2: Metcon (3 Rounds for reps)

Assault Bike Conditioning

On the 2:00 x 3 Sets: 20/15 Calorie Bike

On the 1:30 x 4 Sets: 15/12 Calorie Bike

On the 1:00 x 5 Sets: 10/8 Calorie Bike


– Assault bike intervals here with decreasing reps and rest each set.

– We will complete all 3 sets of the 20/15 before moving to the 15/12, and the same before moving to the final 10/8 calories.

– We will record our slowest split time for each designated Calorie set

EC: Metcon (No Measure)



5 Rounds:

:30s Slow Ring Mountain Climbers (feet on rings)

Rest :30s

:30s Ring Plank (hands on rings)

Rest :30s


– Two plank variations using the low rings.

– For the ring mountain climbers, we want to move slowly and deliberately for full control throughout the movement.

– For the ring plank, we should externally rotate our sholuders so that the inside of our elbows are facing forward.

– Let’s set up the rings just high enough so that our knuckles are off the ground when loaded