TUESDAY 4.27.21

Lowry CrossFit – CrossFit

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1: Metcon (No Measure)

Silverback Primer

Part A

3 Sets for Quality:

:20-30s Ring Support

:20-30s Deadhang Hold

:20-30s Hip Extension Hold

Part B

Build to a moderate:

5 Kneeling Single DB Strict Presses
Stimulus

– Week 2 of 2 of this specific Silverback Primer.

– Athete’s choice on holds but the first priority is great movement quality.

– Input your heaviest set of kneeling dumbbell strict presses. All other times or notes can be recorded in your notes.

2: Metcon (Weight)

Pulling – Clean

5 Sets of 1:

Pausing Clean Deadlift

2s Off Floor

2s Knee

2s Mid-Thigh

2s Standing

2s Mid-Thigh

2s Knee

2s Off Floor

Rest As Needed Between Sets.
Stimulus

– Looking to build strength in our pull through postion holds today.

– These are 5 single deadlift reps with a total of 7 pauses on the way up and on the way down.

– Since this is a clean grip deadlift, let’s be sure we have a double overhead grip on the barbell.

All percentages based on 1RM Clean & Jerk:

Set 1 – 70% of 1RM Clean & Jerk

Set 2 – 75% of 1RM Clean & Jerk

Set 3+4+5 – 80% of 1RM Clean & Jerk

2: Metcon (Weight)

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press

Rest 2:00 between sets.

Part B – 1 Set:

Max Reps Bench Press
Stimulus

– These are 3 consecutive reps. The first rep will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by another regualr press out of the bottom. The last rep is a regular bench with no tempo or pauses.

– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.

– Feet should stay flat on the floor, butt should stay on the bench, and the elbows should be about 45 degrees off the body throughout each rep.

All percentages based on 5RM Bench Press:

Part A – 90% Across

Part B – Max Set at 70%

MC: “Handle With Care” (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double-Unders

15 Deadlifts

30 Double-Unders

15 Hang Power Cleans

30 Double-Unders

15 Push Jerks

Barbell – 115 / 85 lb