TUESDAY 7.6.21


TUESDAY 7.6.21

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – Reps)

Gymnastics Conditioning


Strict Handstand Push-Ups

*On the Minute – 5 Toes to Bar

Rest 2:00


Max Distance Handstand Walk (5ft. Increments)

*On the Minute – 5 Toes to Bar

– In this 2 part gymnastics piece, we’ll accumulate as many strict HSPU as possible in 5 minutes, rest for 2 minutes, then accumulate as many 5ft. handstand walk sections as possible in 3 minutes. At the start of each minute, we’ll need to stop our work and complete 5 toes to bar (including the start of both the HSPU and HSW windows).

– The toes to bar reps should be completed unbroken. Reduce the reps if needed.

– Mark off 5ft. sections for the HSW. To complete a HSW section, both hands must start behind a line and finish fully past the next line.

– Score: Enter total Strict HSPU reps and total 5ft. sections completed.

2: Metcon (Weight)

Split Jerk Technique

3 Sets:

1 Pausing Split Jerk

1 Split Jerk

Rest as needed between sets.

– Pausing Split Jerk: 2 Seconds in Dip + 2 Seconds in Catch

– Reps will come from a rack

Percentages based on 1RM Jerk:

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

3: Metcon (Weight)

Split Jerk

On the Minute x 5:

1 Split Jerk

– Start slightly above where we left off on the previous part, and build steadily to a heavy, but not a max, for the day.

– Record all 5 lifts with your overall score being your heaviest lift of the day.

MC: “Alter Ego” (Time)

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

– Conditioning Category: Sprint

– In this interval style workout, we’ll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.

– Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.

– Score: Enter all 10 split times with your overall score being the sum total.



1. While the conditioning category is a “sprint,” we’ll need to be smart about our pacing. A good goal to have is to stay within 10s of your first row and run splits throughout the entire workout.

2. When you finish a station, record your time down on a nearby whiteboard.

3. Be sure to turn on/reset the monitor before each row interval.



– 500/450m Row

– 400m Run

– 400/350m Ski

– 1000/800m Bike (Any)

– 350m Air Run