TUESDAY 5.11.21


TUESDAY 5.11.21

Lowry CrossFit – CrossFit


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WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Half Kneeling DB overhead press

8 Dual Dumbbell Bent Over Row

15 Banded Triceps Extensions

– Week 1 of 2 of 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.

1: Metcon (Weight)

Pulling – Clean

5 Sets:

3 Low-Hang Clean Deadlifts

2 Low-Hang Clean Pulls

Rest as needed between sets.

– The intention is unbroken sets.

– This is going to strengthen our pull and our grip.

– Looking for a double overhand grip as well as hook grip. No straps.

– Record all weights used.

– Repeat from last week, building upon the percentages by 5%

All percentages based on 1RM Clean:

Set 1 – 75% of 1RM Clean

Set 2 – 78% of 1RM Clean

Set 3 – 81% of 1RM Clean

Set 4 – 84% of 1RM Clean

Set 5 – 87% of 1RM Clean

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

– We are building slightly from last week.

– 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 regular 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 – 100%

Part B – 76%

MC: “Meet the Press” (AMRAP – Rounds and Reps)


15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 95 / 65 lb

– Conditioning Category: Threshold

– The weight on the bar should feel light. It should be a weight that you can cycle for 10+ strict presses unbroken when fresh.

– If you cannot complete 12+ toes to bars unbroken when fresh, let’s reduce the reps slightly or modify the movement.

– Barbells must come from the floor.

– Score will be Rounds+Reps. You have completed 1 full round when you finish your last push jerk.



1. Aim for 1-3 sets on the toes to bar.

2. Shoot for 1-2 sets on the strict presses.

3. Aim for 2 sets on the push presses.

4. Shoot for 2-3 sets on the push jerks.

5. We want to go for bigger sets on the gymnastics and barbell so let’s be sure to pace the bike so that we can stick to our game plans on the other movements.