Lowry CrossFit – CrossFit

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1: Strict Pull-Ups (ME Strict Pull-Ups)

Strict Pull-ups

1 Set For Reps:

Max Strict Pull-ups


– Establishing a baseline here to build upon over the next 12 weeks.

– Strict pulling strength and stamina are valuable in our sport especially when it comes to keeping our shoulders healthy and strong for the long run.

– If you cannot complete 5+ reps unbroken when fresh, use a band that allows you to get somehwere between 5-10 reps. We’ll use this same band throughout our progression in the coming weeks.

– Score: Reps



– Banded Strict Pull-Ups

2: Metcon (Weight)


A) Dead Stop Deadlifts

5×4 @ 60%

B) Touch-and-Go Deadlifts

5×4 @ 65%

– Deadlifts are a movement you’ll see each week as we move through our Base phase.

– The first 5 sets of 4 deadlifts are “dead stop deadlifts.” This means that we’ll deadlift the bar, control the bar back down to the floor, and then reset once the bar is back on the floor. The bar should not bounce at all here and should not be dropped from the top.

– The second 5 sets of 4 are “touch-and-go deadlifts.” This means that we’ll perform deadlifts as we would in a workout. The elbows should stay locked out throughout the entirety of each set and while we want to hold on for unbroken sets of 4 reps, we do not need to do these as fast as possible. Controlled, picture perfect reps is what we’re after.

– Both percentages are based off your 1RM deadlift. Be sure that you have this in your personal records.

– Score: Enter both weights used

3: “Boat Shoes” (Time)

For Time:

1,500 Meter Row

1,200 Meter Run

Rest 3 Minutes

1,000 Meter Row

800 Meter Run

Rest 3 Minutes

500 Meter Row

400 Meter Run

– Conditioning Category: Threshold

– Longer cardio interval workout today with distances decreasing each round. This will allow us to ramp up our intensity as we get closer to the finish.

– The first interval should take less than 15:00. The second interval should take less than 10:00. The last interval should take less than 5:00.

– Score: Enter all 3 intervals. Your overall score will be the sum total.


1. We want to aim to ramp up our pace with each interval as the distances decrease significantly each round. Aim for hard efforts on all intervals but for percieved effort percentages, we can think to hit the first interval at about 80-85% of maximal effort, the second interval at about 85-90% of maximal effort, and the final interval at an all out effort.

2. While we go into the row relatively fresh each round, we want to be careful about frying the legs for the run that follows. Remember that rowing at a pace that is just 2 seconds faster per 500m takes a lot of effort and only save us a couple of seconds that can easily be lost on a slower paced run. Focus on staying smooth and finding a steady pace just outside your comfort zone.

3. With each run, take the first 100m or so to let the legs flush out from the row. Aim to ramp up your speed from there. When the legs don’t want to move, pump the arms and the legs will follow.


500M ROW

– 400m Run

– 1000m Bike (Any)

– 400m Ski

– 300m Air Run

400M RUN

– 500m Row

– 1000m Bike (Any)

– 400m Ski

– 300m Air Run

EC: Metcon (Weight)


Acccessory: Pulling

3 Sets for Quality:

12 Feet Elevated Ring Rows

10 Single Arm Dumbbell Rows Each Arm

8 Romanian Deadlifts @ 35% of 1RM Deadlift

Rest as Needed.

– Upper body/lower body pull finisher.

– Elevate the feet on a box for the ring rows. Athlete’s choice on the height but the ring rows should be completed in no more than 2 sets.

– Brace and support the midline with the non-working arm on a bench or box. Athlete’s choice on weights but all 10 reps should be completed in unbroken sets. No other body part should move other than the arm.

– The 8 RDL’s should be completed at the same weight each round. The plates should not hit the round for these. Reps will begin and end with the bar at the waist, not the floor.

– Score: Enter your RDL weight. Record your dumbbell weights and box height for the ring rows in your notes.



– Regular Ring Rows

– Inverted Barbell Rows


– Double Dumbbell

– Double Kettlebell