MONDAY 12.30.19


MONDAY 12.30.19

Lowry CrossFit – CrossFit

“Silverback” Week 7:
– – – – – – – – – – – – – – – –
We’ll be de-loading from Wednesday, December 25th through Thursday, January 2nd. Full volume training will resume on Friday, January 3rd.

Holiday Week Schedule (12.30.19- 1.5.20):

Monday- 12.30.19
Regular Class schedule
*7:30pm ON RAMP canceled

Tuesday- 12.31.19
6:00am- WOD
9:30am- WOD
4:30pm- WOD
**all other classes canceled.

Wednesday- 1.1.20
Happy New Year 2020

Thursday- 1.2.20
6:00am- WOD
9:30am- WOD
Noon- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- CANCELED

Friday- 1.3.20
6:00am- WOD
9:30am- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- CANCELED

Saturday- 1.4.20
8:00am- WOD
9:00am-11:00am- OPEN GYM

Sunday- 1.5.20
10:00am-12:00pm- Open Gym

**Regular schedule starting Monday 1.6.20.

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WU: Warm-up (No Measure)


Medicine Ball Thoracic Opener: 2-3 Minutes

Pigeon Pose: 2-3 Minutes Each Side

Lats Foam Roll: 1-2 Minutes Each Side


500 Meter Row

40 Seconds Spiderman + Reach

30 Seconds Samson Stretch

20 Air Squats

10 Lateral Box Step-ups (5 Each Leg)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


5 Sets:

1 Tempo Back Squat

2 Back Squats


On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed

Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand

This tempo helps us focus on positioning, improve body awareness, and build strength

These percentages are based off your 1RM Back Squat

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

1: “Flight or Fight” (AMRAP – Rounds and Reps)


20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

20’s across the board in today’s conditioning piece

With two barbell movements at the same weight, we’ll choose our loading based on the hang power snatch

This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

Since we have regular box jumps, stand to full extension at the top of each rep

We can expect to complete around 3+ rounds over the 20 minutes of work