TUESDAY 7.28.20


TUESDAY 7.28.20

Lowry CrossFit – CrossFit

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“Grindstone” Week #6 – Deload Week

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1: Metcon (Weight)

Press Complex

Build to a Heavy Complex:

2 Push Presses

3 Push Jerks


Overhead pressing is a big focus of today’s day of training

Before completing these in the conditioning piece that follows, we’ll build to a heavy complex here

These 5 reps are meant to be completed unbroken

Take the bar out of a rack

Note that there is no re-bend of the knees in the push press after driving the bar overhead

Record the heaviest unbroken complex as your final score “

MC: “Overreaction” (Time)


Push Press (115/85)

Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…


Push Jerks (115/85)

Box Jump Overs (24″/20″)


Today we’ll work through two 15-12-9 couplets with no rest between them

After completing all the reps of push press and step-overs, you’ll transition directly to the next section of the workout

The “”dip”” and “”press”” portion of each movement today will challenge your lower body stamina on top of conditioning

The intended time range for this piece is between 9-15 minutes


We’ll use a single dumbbell for this movement

You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)

Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down

Alternate which leg you step up with on every rep

There is no need to stand to full extension on top of the box

You can face the box or complete these reps laterally


Just like the step-overs, there is no need to stand to full extension on top of the box

Jump up to the box to complete this station “”RX””

For safety purposes in training, we recommend you avoid rebounding box jump overs

Stepping or jumping off the box is slower, but these are definitely the safer options


Push Press: After extending the lower body, there is no re-bend of the knees

Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight

Let’s choose our weight on the barbell based on the Push Press, which is the more difficult movement of the two

Use a light-moderate weight that you could complete for 21+ reps unbroken when fresh

Within the workout, this should be a weight you feel comfortable completing in about 2 sets per round

The barbell will be taken from the floor, not out of a rack

EC: Metcon (No Measure)


Body Armor

4 Rounds:

:30 Seconds Max Banded Good Mornings

:15 Seconds Rest

:30 Seconds Max Banded Pull-Aparts

:15 Seconds Rest

:30 Seconds Max Hollow Rocks

:15 Seconds Rest