01.30.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Weightlifting starts Thursday night- PLAN ACCORDINGLY!

Weightlifting

Alternate between A1. KB Deadlifts and A2. Hip Thrusters. Take no more than 90 seconds between sets.

Kettlebell Suitcase Deadlifts (3×20 (10 per arm))

A1. 3 sets of 20 (10 per arm) Rest 90 seconds between sets. Record heaviest set of 10. Skip to 6:00 mark of this Video Demo: https://www.youtube.com/watch?v=52tRN6EWv0E
Skip to 6:00 mark for movement demo: https://www.youtube.com/watch?v=52tRN6EWv0E

Barbell Hip Thruster (3×10)

A2. 3 sets of 10 Hip Thruster/Glute Bridges. Women should be able to do around 55-65lb. Men should shoot for 95-115lb. Slow and controlled no kipping…
Record your heaviest set of 10.

Place your upper back on a box or bench with a barbell or weight across your hips. Set up a bench so that it won’t move as you bridge up onto it. Take a barbell and put some padding around it. Place your upper back on the bench and sit your butt on the ground with your legs out straight. Place the barbell over your hips and plant your feet firmly on the ground and close to your butt. Drive up through your heels and your upper back on the bench. Squeeze your glutes and press your hips up as high as possible, driving the barbell up and off the ground. Hold a second or two at the top and then lower back down and repeat. Do not hyperextend your back at the top. Keep your belly button pulled in toward your spine and squeeze your glutes at the top. Make sure you are driving straight up through your heels. Do not push yourself backward over the bench. Use training bars and wrap with yoga mat if this hurts your hip bones- light load.

Video demo here: http://redefiningstrength.com/best-glute-exercises/

Metcon

27-21-15-9 Dead Jump (Time)

-Deadlift

-Box Jump (24/20)

*Rest 1 minute between rounds!*

See below for Masters Scale

Any Masters who does Rx for age group below their age group check Rx+

For example of you are 56 and do the Rx for the 40-49 age group you have done Rx+

R1: 185/135

R2: 225/155

R3: 245/175

R4: 265/195

R1 = 27–27

R2 = 21–21

R3 = 15–15

R4 = 9–9

Masters 40-49

R1 175/115

R2 195/135

R3 225/155

R3 245/175

Masters 50+

Step ups are Rx for 50+

R1 155/105

R2 185/125

R3 205/145

R4 225/155

27-21-15-9 Dead Jump (Time)

-Deadlift

-Box Jump (24/20)

*Rest 1 minute between rounds!*

See below for Masters Scale

Any Masters who does Rx for age group below their age group check Rx+

For example of you are 56 and do the Rx for the 40-49 age group you have done Rx+

R1: 185/135

R2: 225/155

R3: 245/175

R4: 265/195

R1 = 27–27

R2 = 21–21

R3 = 15–15

R4 = 9–9

Masters 40-49

R1 175/115

R2 195/135

R3 225/155

R3 245/175

Masters 50+

Step ups are Rx for 50+

R1 155/105

R2 185/125

R3 205/145

R4 225/155

Cash Out

Tuck, Straddle, Pike, Circle L/R (Time)

5-4-3-2-1

Tucks

Straddles

Pikes

Circle Left

Circle Right

Watch the video: https://youtu.be/utj6eGvHyj8

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