Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

View Public Whiteboard

WU: Warm-up (No Measure)

Foam Roll

Hip Halo

Banded shoulder distraction

2-3 Sets

200m Row

400m Bike

*Build in pace each round.

MC: Metcon (Time)



Bike Erg


*If you don’t have both machines, you can sub any of the following:

*100-80-60-40 Double Unders

*Run 800m-600m-400m-200m

*Ski 800m-600m-400m-200m

Target Time: sub 20 minutes

Time Cap: 30 minutes


How to Pace: STEADY! This is a purely “move through aerobic workout. We don’t expect a competition like effort. Use it to find a sustainable output and enjoy the longer time domain.

How it should Feel: CARDIO! This is about as pure cardio as it gets.


Row/Bike: Aim to have consistent pace on both from the beginning! If you start and finish with the same 500m/1000m pace for the Row/Bike then you are doing great!!


The SCALING aim is to finish inside of the time cap.

Scaling option to finish near the target score:

No scaling option. Just get as far as you can until the time cap hits.

1: Back Squat (5-4-3-2-1)

5 Back Squat

-rest as needed-

4 Back Squat

-rest as needed-

3 Back Squat

-rest as needed-

2 Back Squat

-rest as needed-

1 Back Squat

* Build to a heavy single for the day

EC1a: Front Rack Lunge (4-4-4-4-4)

4 Front Rack Lunge x 5 sets

– Superset with 2 Push Jerk (building in weight until you reach a heavy double for the day)

– You will need 2 barbells

How to approach the lifts

Record each set as your score for load

Superset means once the Front Rack Lunge is complete try and go right into Push Jerk with little rest between (transition should be less then 30 seconds). You may then rest as needed after the 2 Push Jerk

Front Rack Lunge Weight should increase and Push Jerk should increase across the 5 sets.

EC1b: Push Jerk (2-2-2-2-2)

2 Push Jerk x 5 working sets

– Superset with Front Rack Lunge

– You will need 2 barbells

* Rest as needed between sets *

EC2: Metcon (No Measure)

Squat Clean + Push Jerk Barbell Cycling
1 Squat Clean + 1 Push Jerk x 4 reps

-Rest as needed-

1 Squat Clean + 1 Push Jerk x 3 reps

-Rest as needed-

1 Squat Clean + 1 Push Jerk x 2 reps

-Rest as needed-

1 Squat Clean + 1 Push Jerk

*Start light and Build up in weight each set