Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

– Week 1 of 2 of our third 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.

– Check out the video for visuals and explanations.

– Record all 3 loads used on the barbell good mornings. Record weights used for the cossack squats in your notes.

1: Metcon (Weight)

Positions: Overhead Squat

5 Sets:

1 Tempo Overhead Squat

*5s Down, 5s Pause in Bottom, 5s Stand

Rest As Needed Between Sets.

– Focus on punching up on the bar and pushing the pinkies in to the bar to help keep the shoulders externally rotated and in a solid position.

– These are meant to be light, technique loads.

Percentages based on 1RM Overhead Squat:

Set 1 – 50% of 1RM Overhead Squat

Sets 2-5 – 50-65% (50-65, Overhead Squat, of 1RM Overhead Squat), based on feel.

MC: “A Thing or Two” (AMRAP – Reps)

AMRAP 2 x 6 Rounds:

30 Air Squats

20 Push-Ups

10 Chest To Bar Pull-Ups

Max Squat Snatches 135 / 95 lb

Rest 2:00 Between Rounds

– Conditioning Category: Sprint

– The weight on the bar should be a moderate loads. Something that you could complete 10+ unbroken squat snatches with when fresh.

– We want at least 30s on the bar each round. If you are still working on the gymnastics at the 1:30 mark on any round, let’s move right to the barbell.

– If you cannot complete 20 push-ups unbroken when fresh, let’s reduce the reps to 10-15.

– Record max squat snatch reps every round. Your overall score will be total reps.