MONDAY 11.25.19


MONDAY 11.25.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry

Second iteration of this series, aiming to improve from last week.

When we say improve, this translates to improved mechanics. If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement.

1: Back Squat (Build to a heavy 5)


Build to a Heavy Set of 5 Back Squat to start out the week

We’ll be re-testing this benchmark at the end of the cycle

MC: “Taco Bell” (AMRAP – Rounds and Reps)


35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round

The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope

Within the 9 minutes, we can expect to complete 3-4+ rounds

EC: Metcon (No Measure)


Body Armor

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets