Lowry CrossFit – CrossFit

The gym is closed indefinitely, due to the public order issued by governor.

View Public Whiteboard

1: Deadlift (On the 1:30 x 4 Sets: 5 Deficit Deadlifts)

5 Deficit Deadlifts

Set 1: 40-50% at 2″ Deficit

Set 2: 40-50% at 3″ Deficit

Set 3: 40-50% at 4″ Deficit

Set 4: 40-50% at 5″ Deficit

From the 6:00 – 12:00:

Build to a Heavy Set of 2 (No Deficit)



A Deficit Deadlift is a deadlift performed while standing on a bumper plate

The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift

It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up

If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit

Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit

Record your score as the final heavy set of 2

MC1: “Frank the Tank” Part #1 (AMRAP – Rounds and Reps)

On the 0:00

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

MC2: “Frank the Tank” Part #2 (AMRAP – Rounds and Reps)

On the 10:00

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

MC3: “Frank the Tank” Part 3 (AMRAP – Rounds and Reps)

On the 20:00

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

6 Deadlifts (275/185)

6 Barbell Facing Burpees


“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19

Each of these high intensity intervals begins with a buy-in of wallballs that only happen once

With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees

The score for each section is total rounds and reps of deadlifts and lateral barbell burpees

EC: Metcon (Weight)


3 Giant Sets:

:30 Seconds Dummbell Hollow Hold

20′ Dumbbell Death March

10 Cossack Squats (5 Each Side)

Rest 2 Minutes Between Sets


A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

Our focus in today’s Body Armor is the midline and single leg lower body movements

You can build in weight each set or stay at the same weight across the 3 sets

Rest 2 minutes between sets to preserve quality

MC4: “Shenanigans” (No Equipment) (Time)

Every 3 Minutes x 7 Rounds:

12 Odd Object Ground to Overhead

6 Lateral Burpees Over Odd Object

12 Odd Object Reverse Lunges

6 Lateral Burpees Over Odd Object


We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds