MONDAY 5.3.21

2
May

MONDAY 5.3.21

Lowry CrossFit – CrossFit

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1: Metcon (No Measure)

Silverback Primer

3 Sets For Quality:

8 Dumbbell Reverse Lunges Each Leg

15 Banded Glute Bridges
Stimulus

– Today begins our second set of Silverback Primers. We will repeat these 1 more time next week with the goal of building off this week.

– The major focus of these primers is always going to be movement quality or loading.

– Use hip halo for glute bridges.

– use one dumbbell for reverse lunge.

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
Stimulus

– Percentages building slightly from last week.

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps @ 68%

Set 2 – 5 Reps @ 73%

Set 3 – 3 Reps @ 78%

Wave #2

Set 4 – 7 Reps @ 73%

Set 5 – 5 Reps @ 78%

Set 6 – 3 Reps @ 83%

Wave #3

Set 7 – 7 Reps @ 77%

Set 8 – 5 Reps @ 83%

Set 9 – 3 Reps @ 88%

MC: “Clear the Air” (AMRAP – Rounds and Reps)

AMRAP 13:

40 Air Squats

300m/250m Row

20 Power Snatches 75 / 55 lb