TUESDAY 6.29.21


TUESDAY 6.29.21

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – Reps)

Gymnastics Conditioning

EMOM x 12 (3 Rounds):

Minute 1: 5-10 Strict Toes To Bar

Minute 2: 25-50ft. Handstand Walk

Minute 3: 5-10 Strict Ring Dips

Minute 4: 25-50ft. Handstand Walk

– In this gymnastics practice/conditioning session, we’ll complete a different station each minute (with the exception of handstand walking in which we’ll complete 2 times per round).

– Ranges of distance and reps allow for athletes to adjust this workout based on their ability.

– Scoring: Record total reps of strict toes to bar + strict ring dips each round. The overall score will be the sum total of all reps completed throughout the workout.



– Hanging Knee Raises

– Toes To As High As Possible

– Weighted Sit-Ups


– 10-20 Handstand Shoulder Taps Against A Wall

– Handstand Hold Against A Wall

– 25-50ft. Double Dumbbell Overhead Carry

2: Metcon (Weight)

Olympic Power

On the Minute x 5:

5 “Touch and Go” Power Snatches

Intention Is The Same Weight Across All 5 Rounds

–¬†Aim for a load between

– You can pause with the weight overhead or in the hang, but not on the ground

– Record the weight used for the 5 sets

MC: “Counter Clockwise” (Time)

On the 7:00 x 3 Rounds:

200 Meter Run, 9 Double Dumbbell Burpee Deadlifts

200 Meter Run, 7 Double Dumbbell Burpee Power Cleans

200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks

Dumbbells: 50 / 35 lb’s

– You’ll have 7 minutes to complete the 6 stations listed

– Your score will be the slowest of your 3 total rounds

– Rounds begin on the 0:00-7:00-14:00

– There are ideally completed in 6 minutes or less, allowing for 1 minute of recovery between rounds

– For all three dumbbell movements, the feet must land inside the dumbbells in the jump or step out of the burpee



1. With the score being the slowest of the 3 rounds, look to find a pace from the beginning that you see yourself being able to maintain for 2 more rounds.

2. Understand where to push today. We’re always moving on the runs, but that may not be the case on the dumbbells. Look to put a little more focus towards the dumbbell movements.

3. Run at a pace that allows you to thrive on the dumbbells. This shouldn’t be slow or fast. Ideally we’re aiming for the “max” pace that allows us to smash the weighted movements.



– 500/400 Meter Bike

– 250/200 Meter Row


– Sub Barbell (No Burpees)

– Single Dumbbell (12-9-6)