TUESDAY 8.25.20


TUESDAY 8.25.20

Lowry CrossFit – CrossFit

Please continue to schedule classes on the wodify app. Thank you.

This is a deload week.

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MC: “4EVER” (AMRAP – Rounds and Reps)


27/21 Calorie AAB

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes


21/15 Calorie AAB

21 Burpees

21 Toes to Bar

Rest 4 Minutes


15/12 Calorie AAB

15 Burpees

15 Pull-ups


“4EVER” is a simple machine and bodyweight workout that resembles the CompTrain Benchmark “Lead Foot”

We replaced the Rower in “Lead Foot” with a Bike Erg in this workout

The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles

This forces your body to improve its ability to buffer that acid

If you finish the gymnastics in each window, you’ll cycle back to the Bike Erg until the 4 minutes is up

Your score for each AMRAP 4 is total rounds + reps completed

When choosing rep schemes and variations, consider the following scoring goals for each round:

1st AMRAP: 1-1+ Rounds

2nd AMRAP: 1-1.5+ Rounds

3rd AMRAP: 1.5-2+ Rounds


To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh

If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from “subs”

These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows


These are standard burpees requiring chest to deck and full extension at the top of each rep “

EC: Metcon (No Measure)


Midline Conditioning

Not for Time:

30 GHD Sit-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 GHD Sit-Ups


We finish the day with a high volume midline conditioning piece.

We are intentionally overworking the same muscle groups and movement patterns to generate an adaptation.

Since this piece is not for time, we can focus on movement quality and staying “connected” throughout the movements.

Reduce the reps if the volume is too high. We should be able to get through all of these in under 3 sets.