WEDNESDAY 5.12.21

11
May

WEDNESDAY 5.12.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

View Public Whiteboard

WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Tempo Goblet Squats

1:00 Plank Hold

10 Alternating Box Step-Ups
Stimulus

– 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)

On the 0:00… Positions: Part A

On the 2:00 x 3 Rounds:

12 Barbell Front Rack Reverse Lunges (6 Each Leg)
Stimulus

Percentages based on 1RM Front Squat:

Set 1 – 55% of 1RM Front Squat

Set 2 – 60% of 1RM Front Squat

Set 3 – 60-65% of 1RM Front Squat

2: Metcon (Weight)

On the 8:00… Positions Part B

On the 2:00 x 3 Rounds:

12 Double Dumbbell Bulgarian Split Squats (6 Each Leg)
Stimulus

– Athlete’s choice on weights for this piece as well.

– The Bulgarian Split Squat is performed with the back foot raised on a bench with only the laces on your shoes resting on the bench. From there, you’ll squat back and down as far as you can before standing. Your knee will likely not hit the floor so the way to know you got low enough is if your front leg is at least at a 90 degree angle in the bottom.

– Dumbbells will be held down by the sides.

MC: “Frank the Tank” (5.12.21) (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs 20 / 14 lb

12 Deadlifts 185 / 135 lb

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

Buy-In: 35 Wallballs 20 / 14 lb

9 Deadlifts 225 / 155 lb

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

Buy-In: 20 Wallballs 20 / 14 lb

6 Deadlifts 275 / 185 lb

6 Lateral Barbell Burpees