Lowry CrossFit – CrossFit

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August 31 – November 15, 2020
11 Weeks

Phase #1 – Aug 31 – Oct 4 (5 Weeks)
Deload Week – Oct 5 – 11
Phase #2 – Oct 12 – Nov 15 (5 Weeks)
Post-Cycle Deload – Nov 16 – Nov 22

In recent months, we’ve built a foundation.
We first addressed raw strength in the slow lifts.
We then took our efforts to barbell stamina.
Returning to the Three-Headed Monster… we now will address skills.

Gymnastic proficiency in our sport requires three components:
Gymnastic Technique
Strict Capacity
Kipping Capacity

On a stage that demands dozens of gymnastic movements, this proficiency can become a blurry goal. “Gymnasty” plans to address precisely that, structuring our training to approach each component intelligently. In each training week, we’ll address these focus areas with (3) dedicated training parts:
Strict Gymnastics – A dedicated running-clock effort tracking towards the development of technical proficiency. Think “Strict JT”.

Gymnastic Capacity – Volume-based, building our upper limit abilities. Think 30 Kipping Ring Muscle-Ups for Time.

“Fartlek” Intervals – Combining varying aerobic intensities to simulate a metabolic environment as we train a wide base of movements. Think bike intervals, combined with higher volume toes to bar.

The sum is truly greater than the parts, and we’re looking forward to seeing some PR’s on Week 11.

View Public Whiteboard

MC: Metcon (Time)

Gymnastic Stamina Benchmark

For Time:

100 Double Unders

50′ Handstand Walk or 2 Wall Walks

80 Double Unders

50′ Handstand Walk or 2 Wall Walks

60 Double Unders

50′ Handstand Walk or 2 Wall Walks

40 Double Unders

50′ Handstand Walk or 2 Wall Walks

20 Double Unders

50′ Handstand Walk or Two Wall Walks


This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate

The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter

Set-up 10-foot markers for your walk

Aim to complete these walks in 5-foot segments to simulate the Open and other competition standards

MC2: “Treasure Chest” (Time)

3 Rounds For Time:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Assault Bike


Today’s main conditioning piece balances out gymnastics, weightlifting, and monostructural movements

Your score is the total time it takes to complete the workout

The intended time range for this workout is between 9-18 minutes


The barbell will come from the floor for this movement, not out of a rack

All reps should be push jerked (received with bent knees) instead of push pressed

Choose a moderate load that you are capable of cycling for 25+ reps unbroken when fresh

Within the workout, this should be a station you can clear in 2-3 sets


If you have 20+ toes to bar unbroken when fresh, complete this station as written

If you’re not there quite yet, consider reducing reps or choose a variation from the “subs” section below


Reset the monitor to “0” after each round

EC: Metcon (No Measure)


Body Armor

[Part A]

3 Supersets:

10 Supinated Grip Ring Rows

20 Single-Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

[Part B]

3 Supersets:

30 Banded Face Pulls

30 Second Prisoner Superman Hold

Rest 1:30 Between Sets


This Body Armor piece will pair upper body pulling with posterior work

The Supinated Ring Row (Palms Facing You) will give us pulling work in a different grip than we usually find

This supinated grip will isolate the biceps a bit more than our normal pronated grip

After our first three sets of ring rows and glute bridges, we will switch to banded face pulls and prisoner superman holds

Superset means you’ll move right from the first movement to the second and rest for 1:30 following the second movement



Supinated Barbell Bent Over Row

Supinated Chin-ups


Bent Over Dumbbell Reverse Fly