Lowry CrossFit – CrossFit

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1: Metcon (Time)

Stamina Cycling

For Time:

75 Toes to Bar

– The ability to manage big sets of gymnastics movements can make or break a workout.

– Think of a number that we can repeat over the course of the workout.

– We don’t want to get to a point where we are staring at the bar or down to slow singles.



1. An early large set is fine to get us out in front, but we need to think about what reps 50-75 are going to feel like and manage our sets around that.

2. Repeatable sets is a good way to go after this with quick rest in between. Below is a few ways to approach these reps.

3 Sets: 25’s

4 Sets: 20-20-20-15

5 Sets: 15’s

6 Sets: 15-15-15-10-10-10

7 Sets: 15-10-10-10-10-10-10

8 Sets: 10-10-10-10-10-10-10-5

9 Sets: 10-10-10-8-8-8-7-7-7

10 Sets: 8-8-8-8-8-8-7-7-7-6

MC: “M&M’s” (AMRAP – Rounds and Reps)


10 Lateral Barbell Burpees, 1 Round of “Macho Man”

10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”

10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”

10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”

10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”

[Continue Adding 1 Round of Macho Man]

Barbell: 155 / 105 lb

– Conditioning Category: Threshold

– Each round of Macho Man should be completed in 1:00 or less.

– “Macho Man”: 3 Power Clean + 3 Front Squats + 3 Push Jerks

– The weight on the bar should be challenging for the push jerks but you should still be able to complete the 3 reps unbroken every round. Reduce the weight if needed.

– The traditional way to break up “Macho Man”: Complete the first 2 power cleans as quick singles. Take a slightly longer break before the 3rd. Complete the 3rd power clean and hold on to complete the rest of the complex unbroken.

– Score: Rounds + Reps. If you complete the round with 5 rounds of “Macho Man” and complete 3 burpees into the next round, your score would be 5+3.

EC: Metcon (No Measure)



3 Sets:

36 GHD Sit-Ups

18 “Uneven” Dumbbell Deadlifts*

Rest 2:00 Between Sets