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 #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

DOUBLE DUMBBELL FRONT SQUATS

– Single Dumbbell

– Barbell

– Goblet Squats