01.23.2018

CrossFit Silos – CrossFit

Weekly Reminders!

Today we are keeping 5 different scores. Pay close attention to time caps. Keep your whiteboard close.

1. 800m cash in

2. 50 DUBS

3. Rounds and Reps in the 6min amrap

4. 50 DUBS

5. 800m cash out

Warm-up

800m Run (Time)

Max Effort 800m Run

Metcon 1

Coach will run the clock- 14 min cap for all 3 metcons. No rest between metcons. 6 min amrap starts as soon as you have completed the doubleunder cash in. The doubleunder cash out starts as soon as the 6 min amrap is completed.

50 DUBs for time (Time)

50 DUs (Rx+ 40 DUs Unbroken, 30 UB, 20 UB)

For the Rx+ standard if you break on any set you must start over. All reps must be done consecutively without breaking.
Scale to 3x singles

Metcon 2

Time cap is 14 mins. If you do not complete all 3 metcons in 14 mins or less this is not considered Rx.

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

10 Burpee jumping over ONE kettlebell (NO STEP BACK Rx standard)

10 KB Push Presses (2×44/25)

10 KB Box Step-Ups 24/20″ (2×44/25)

Movement Demo for KB box step ups: https://www.youtube.com/watch?v=Io5sx2RjWuY

Burpee standard “no step back”:

Metcon 3

Time cap is 14 mins. If you do not complete all 3 metcons in 14 mins or less this is not considered Rx.

50 DUBs for time (Time)

50 DUs (Rx+ 40 DUs Unbroken, 30 UB, 20 UB)

For the Rx+ standard if you break on any set you must start over. All reps must be done consecutively without breaking.
Scale to 3x singles

Cash Out

Take as much rest as you need before running your second 800m after the metcon above.

800m Run (Time)

Max Effort 800m Run

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