FRIDAY 5.14.21


FRIDAY 5.14.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Back Rack Touch and Go Step Downs Each Leg

15 Weighted Abmat Sit-Ups

– Week 1 of 2 of our second set of Silverback Primers. We will repeat these 1 more time next week with the goal of building off this week.

– The major focus of these primers is always going to be movement quality or loading.

– Check out the video for visuals and explanations.

– Record all 3 loads used on the Step Downs. Record weights used for the weighted sit-ups in your notes.

1: Metcon (Weight)

Box Squat

On the Minute x 10:

2 Box Squats

All sets at 70% of 5RM Back Squat (up 5% from last week).

– This will be a back squat to a box.

– Set the box height at parallel.

– Input the weight you used across as your score.

2: Metcon (Weight)

Overhead Squat

3 Sets:

1 Pausing Overhead Squat

4 Overhead Squats

Rest As Needed Between Sets.

– On the 1st rep of each set, pause in the bottom for 3s. Remaining 4 reps do not have a pause.

– Barbells taken from the rack.

Percentages based on 1RM Overhead Squat:

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

MC: “Underdog” (Time)

For Time:

50 Double-Unders

20 Overhead Squats 135 / 95 lb

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

50 Chest To Bar Pull-Ups

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

20 Overhead Squats 135 / 95 lb

– Conditioning Category: Pacer

– The barbell should be moerately heavy. Something you could complete 10+ overhead squats unbroken when fresh.

– The double unders should be about a 30-45s effort.

– If you cannot complete 15+ chest to bar unbroken when fresh, let’s reduce the reps or modify the movement.



– 1.5x Single Unders

– Line Hops

Overhead Squats

– Single Dumbell

– Front Squats

35/25 Calorie Row

– 25/18 Cal Assault

– 25/18 Cal Ski

– 500m Run

Chest To Bar Pull-Ups

– Chin Over Bar Pull-Ups

– Banded Pull-Ups

– 25 Strict Chest To Bar Pull-Ups

– 35 Strict Pull-Ups