Lowry CrossFit – CrossFit

“Silverback” Week 10:
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Re-Test Day #2. Today we will take on the 10RM Push Press.

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

1: Push Press (10 RM)




Re-testing our 10RM Push Press from 12.3.19

Take the bar out of the rack for these reps

It may be helpful to follow the following sets when building:

4-6 Sets: 5-6 Reps

2-3 Attempts: 10RM

Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts

We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

Rest as needed between sets to maintain quality

MC: “Opening Day” (Time)


Wallballs (20/14)

CTB Pull-Ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece

You’ll work through 21 reps at all 5 movements before moving on to the round of 15…

Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh

Choose a pull-up variation that you could complete 21+ reps unbroken when fresh

Stand to full extension at the top of each box jump repetition

EC: Metcon (No Measure)


Body Armor

3 Giant Sets:

50′ Dumbbell Bear Crawl

50′ Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets

Working some pure grunt work with Dumbbell Bear Crawls in today’s Body Armor piece

You have the option to increase weight as you go or stay at the same challenging load across

The loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through

Try to keep moving as much as possible during the 100 total feet, as there is 90 seconds of rest between sets