FRIDAY 5.7.21

6
May

FRIDAY 5.7.21

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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1: Metcon (No Measure)

Silverback Primer

3 Sets For Quality:

8 Back Rack Touch and Go Step Downs Each Leg

15 Weighted Abmat Sit-Ups

2: Metcon (Weight)

Box Squat

On the Minute x 10:

2 Box Squats
Stimulus

All sets at 65% 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.

3: Metcon (Weight)

Walking Lunge

On the 3:00 x 3 Sets:

25-ft. Double Dumbbell Pausing Walking Lunges

25-ft. Double Dumbbell Walking Lunges
Stimulus

– Pausing Walking Lunge – 1s pause with back knee on the ground.

– Dumbbells held in the front rack position, with hands on handles.

– With two weeks of lunge work in our recent past, today we can either build to a heavy, or hold the same weight across.

MC: “Put A Ring On It” (Time)

10 Rounds:

3 Bar Muscle-Ups

6 Front Squats 155 / 105 lb

9/6 Calorie Assault Bike
Stimulus

– Conditioning Category: Pacer

– If we cannot complete 5 muscle ups unbroken when fresh let’s complete 1 or 2 muscle ups per round or modify the movement.

– The barbell should be a moderate weight, something you could complete 12+ front squats unbroken when fresh.