MONDAY 4.26.21
Lowry CrossFit – CrossFit
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1: Metcon (No Measure)
Silverback Primer
Part A
3 Sets for Quality:
Near Max Set of Dumbbell Push-Ups
Single Legged Glute Bridge Hold
:30s Double Dumbbell Squat Hold
Part B
Build to a Moderate:
5 Single Dumbbell Lateral Box Step-Ups (Each Leg)
Stimulus
– Week 2 of 2 of this specific Silverback Primer.
– Athete’s choice on weights and intensity but the first priority is great movement quality.
– Input your 3 near max dumbbell push-up sets. All other weights or notes can be recorded in your notes.
2: Metcon (Weight)
Back Squat Waves
Wave #1:
7 Back Squats
5 Back Squats
3 Back Squats
Wave #2:
7 Back Squats
5 Back Squats
3 Back Squats
Wave #3:
7 Back Squats
5 Back Squats
3 Back Squats
Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.
Stimulus
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 7 Reps @ 65%
Set 2 – 5 Reps @ 70%
Set 3 – 3 Reps @ 75%
Wave #2
Set 4 – 7 Reps @ 70%
Set 5 – 5 Reps @ 75%
Set 6 – 3 Reps @ 80%
Wave #3
Set 7 – 7 Reps @ 75%
Set 8 – 5 Reps @ 80%
Set 9 – 3 Reps @ 85%
MC: “Quadratic Formula” (Time)
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes To Bar
9 Double Dumbbell Front Squats
Dumbbells- 50 / 35 lb
Stimulus
– Conditioning Category: Threshold
– The dumbbell should be a weight that allows us to complete unbroken sets of front squats each round.
– If we cannot complete 12+ toes to bar unbroken when fresh, let’s bring the reps down or modify the movement.
– Looking for rounds to take between 3- 4 minutes.
Modifications
18/12 CALORIE ROW
– 12/9 Cal Assault AABike
– 12/9 Cal Ski
– 200m Run
BOX JUMP OVERS
– Box Step Overs
– Line Hops
– Lateral Squat Jumps Over Dumbbells
TOES TO BAR
– Knees To Chest
– Toes To As High As Possible
– V-Ups
– 1.5x Sit-Ups
DOUBLE DUMBBELL FRONT SQUATS
– Single Dumbbell
– Barbell
– Goblet Squats