TUESDAY 8.18.20


TUESDAY 8.18.20

Lowry CrossFit – CrossFit

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1: Metcon (Time)

Gymnastic Capacity

30 Strict Pull-Ups

30 Strict Handstand Pushups

Rest 2:00

20 Strict Pull-Ups

20 Strict Handstand Pushups

Rest 1:00

10 Strict Pull-Ups

10 Strict Handstand Pushups


We start the day with a high volume strict gymnastics piece.

We want to get the set of 30 done in no more than 5 sets

We want to get the set of 20 done in no more than 4 sets.

We want to get the set of 10 done in 2 -3 sets at most.



Ring Row

Banded Strict Pull-Up


Box Handstand Push-up Video

Dual Dumbbell Strict Press

Standard Push-up

MC: “Four Eyes” (Time)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans


This interval conditioning piece will work cardio, gymnastics, and weightlifting movements

After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

Score is slowest time.

These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights

EC: Metcon (Time)


Body Armor

5 Giant Sets:

15/10 Calorie AAB

15 GHD Sit-Ups

9 Barbell Bench Press (175/105)

Rest 1:00 between sets.


The day finishes with a body armor piece done for quality.

Our focus should be on movement quality and breathing through each rep.

With this piece not being scored, we can try and find a rhythm and try to match your breathing to each movement.

We should be completing each set of the GHD sit-ups and bench press unbroken, so scale reps and loading accordingly or see “subs” below.”