Lowry CrossFit – CrossFit

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1: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

1: Metcon (No Measure)

Positions: Static Holds

Accumulate The Following Totals In The Bottom Of The Squat:

Back Squat – 2 Sets of :30s

Front Squat – 2 Sets of :20s

Overhead Squat – 2 Sets of :10s

– The major goal of this piece is not the challenge of load, but more the challenge of finding great positioning in your squat holds.

– We are meant to be active in the bottom position of these holds (hips and glutes firing, midline rigid, upper back and shoulders feeling solid)

All sets completed with 70% of your 1RM Overhead Squat:

MC: “Hang In There” (Time)

On the 4:00 x 5 Rounds:

50 Double-Unders

300m/250m Row

10 Hang Squat Cleans 115 / 85 lb

– Conditioning Category: Sprint

– The weight on the bar should be something you could complete 15+ hang squat cleans unbroken when fresh.

– We want at least :30s of rest between rounds. If you are still working at the 3:30 mark on any round, let’s stop and rest.

– Your overall score will be your slowest round.



– Line Hops

– 75 Single Unders

300/250M ROW

– 250m Run

– 600/500m Any Bike

-250/200m Ski