03.1.2017

CrossFit Silos – CrossFit

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Weightlifting

Barbell Front Rack Bulgarian Split Squats (3×20)

DEMO 1 RX w/ Barbell: https://www.youtube.com/watch?v=C_dGGHioq1U

DEMO 2 SCALE LONG VERSION: https://www.youtube.com/watch?v=i6a0MwviAXU

A good goal would be to get one set equivalent to 50% of your 1RM Front Squat.

Heavy backsquats are not the only way to get strong quads. Single leg work is just as important. Athletes will complete 3 Sets of 20 (10R/10L) for Quality Reps. Record your heaviest set of 20 (10R/10L) for your “score” for the Barbell FRONT RACK Bulgarian Split Squats (men: back foot on bench / women- back foot on stacked bumpers) For a challenge modify to: one full rep, come halfway up, go back down again, and come all the way back up. That’s one rep. This significantly increases the “time under tension” and can be great for packing some muscle on your quads. Again, these burn. Consider yourself warned. For a warmup set- women start with an empty 35lb bar and men should start with an empty 45lb bar. If you need to scale- scale to KB in the front rack but keep the leg raised. Take 2 min rest between sets. This should take no longer than 15 minutes to complete from setup to breakdown. Record your heaviest set of 20 (10R/10L) for your “score”
Rest :60 between sets

Metcon

16 EMOM HSPU-PISTOL-T2B-TTHold (5 Rounds for reps)

Every minute, on the minute, for 16 minutes:

Minute 1: Kipping HSPU x 6-10 reps

(working on efficiency)

Minute 2: Alternating Pistols x 10 reps (5 per leg)

Minute 3: T2B x 6-10 reps

Minute 4: 30 second table top hold*

*Demo video for table top hold here: https://www.youtube.com/watch?v=LlZ5NsJzw5s

Record your total number of reps each round. 1 round is made up of 4 minutes. Table Top hold counts as 1 rep. If you break on the table top hold your score is 0 for that round.

Cash Out (Optional/Make Up)

REVERSE Tabata L-sit/L-Hang (Time)

8 rounds of:

10 second L-sit or L-hang

20 seconds Rest

Record the total number of seconds in L-sit or L-hang position (either is Rx) for your score.

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