FRIDAY 12.20.19


FRIDAY 12.20.19

Lowry CrossFit – CrossFit

Open Gym- 4:00pm-6:30pm

The programming has a lot of components and will run longer than an hour.

View Public Whiteboard

WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

First of two iterations, next being a week from today

Let’s set the baseline today for this set with our best movement

We can increase the loading next week

1: Tempo Front Squat (On the 1:30 x 7 Sets:)


10 Seconds Down, No Pause, Stand Fast

Start around 55% of your 1RM Front Squat and build to a heavy single for the day

Rounds begin on the:

0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00

2: Push Press (4X6)

4 Sets of 6

Rest 2 Minutes Between Sets


This is week 2 of 4 of this push press progression

As a reminder, the weight stays the same across all 4 sets

Let’s aim to build on last week’s loading, adding 2-4%

For Example:

Last Week’s Weight: 200#

This Week’s Weight: 204-208#

The 6 reps come from the rack and are meant to be completed unbroken each set

MC: “Blitzen 2019” (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)


“Blitzen” is a repeat workout from 10.29.18 **weight was 95/65.

Expect the 5 rounds to take between 8-15 minutes to complete


The barbell in “Blitzen” starts from the floor, not the racks

This should be a moderate thruster weight that can be completed in 1-2 sets each round

Aim for something 1 weight jump up from what you’re accustomed to using in common thruster workouts

EC: Metcon (No Measure)


Bike Recovery

3 Rounds (12 Minutes Total):

3 Minutes Light

1 Minute Moderate

Looking to flush out the legs here after a big lower body effort in “Blitzen”

This recovery piece is not for score

12 Minutes Total on the Bike:

3 Minutes Light

1 Minute Moderate

If unable to Bike:

Same Format on Row or Ski Erg

Easy 1 Mile Jog