TUESDAY 3.24.20


TUESDAY 3.24.20

Lowry CrossFit – CrossFit

LCF will be closed indefinitely. For those who have home gyms or borrowed equipment, the regularly schedule programming will be available. There will also be a bodyweight workout as an option. Equipment rental is available, please reach out to me if you are interested. Thank you for your unwavering support.

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1: Strict Hand Stand Push-Ups (50 for time)

5 Minute Time Cap. This is a repeat from the start of the training cycle.



Retesting a baseline from the start of “Grunt Work”

The first two pieces today are all to be performed on a running clock

We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00

While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap

If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

2: Strict Pull-Ups (Max Effort)

2 minutes after the 5 min cap from the SHSPU, you will do one unbroken ME set of Pull-Ups.



Also a re-test from the start of “Grunt Work”

When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups

Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window

Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement

Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar

If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight

If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep

MC: “Trip Advisor” (3 Rounds for reps)


Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes


Buy-In: 30/20 Calorie Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes


Buy-In: 15/10 Calorie Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders


We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout

Each 5 minute AMRAP starts with a buy-in of Assault Bike calories

These buy-ins only happen once

Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining

For Example: If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope

Your score for each section is total rounds and reps of cleans and double unders

MC2: “Gravity” No Equipment (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees
Dot Hops. https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

Reverse Burpees.