WEDNESDAY 12.11.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Silverback Primer
3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)
STIMULUS
Second iteration of this series, aiming to improve from last week
When we say improve, this translates to improved mechanics
If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement
1: Push Press (4X6)
Rest 2 Minutes Between Sets
STIMULUS
This is week 1 of 4 in this progression
Our aim is to set the baseline to build off of
A good place to start is between 90-100% of your 10RM Push Press from last week
Keep the weight the same for all 4 sets across
The 6 reps are designed to be completed unbroken on each set
MC: “Geico” (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie AAB or Row
10 Thrusters (155/105)
STIMULUS
GENERAL
The heavy thrusters are a major focus in this workout
Over the 15 minutes, we’re looking to choose weights and variations that allow you complete at least 3 rounds (1 Round Every 5-ish Minutes)
EC: Metcon (No Measure)
EXTRA CREDIT
Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
STIMULUS
Move with a purpose from movement to movement, but there 4 Giant Sets are not for time
There is the option to increase the weight with each round or complete the same weight
across
These sets should be challenging, but unbroken