Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)


Hip Halo

Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

Warrior Squat: 1-2 Minutes

MC: “Bergeron Beep Test” (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure


The “Bergeron Beep Test” is a CompTrain classic benchmark workout

Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees

If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

For Example:

Rounds 1-10: 7 Reps Each

Round 11: 8 Reps Each

Round 12: 9 Reps Each

Round 13: 10 Reps Each


Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds


The thruster barbell is designed to be very light

This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh


Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout


With this being a benchmark workout, let’s aim for quality burpees today

Standards: Chest and thighs to floor, small jump to full extension, and clap overhead

MC2: “Beast Builder 3.11.20” (5 Rounds for weight)

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex

We’ll perform the Squat Clean version of this complex today

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

These 9 reps are designed to be completed unbroken each round

Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

Record all 5 weights used for these rounds