04.13.2017

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

Box Squat with Banded Kettlebell (5×10)

Your score is the total load (bar + 2xKB) for your heaviest set. Work up in weight each set. Use the green or blue bands.

Box Squat with Banded KB Movement Demo: https://www.youtube.com/watch?v=BpVSyUV9J-Y&list=UUakKuZAjdb6WH1_DH7XJKMA&index=137

Metcon

3RFT: Row-Ball-Burpee Over Rower (Time)

3 RFT:

500/450m row

50 Wallball shots 14/10 (RX+: 20/14)

25 Burpees over rower
Please note decreased rx load based on volume.

Cash Out

Core: Flutter-Rock-Seated Leg Lifts (3 Rounds for reps)

3 sets of:

L-Sit flutter kicks on two heavy KB (with locked knees) x max time/reps.

Rest 60 seconds

Hollow Rocks holding 10/5lb plate OH x 10 reps.

Rest 60 seconds

Seated L-Sit Double Leg Lifts x 30 reps

Rest 2 minutes between sets

Movement Demos:

L-sit flutter kicks: https://www.youtube.com/watch?v=rAIl14mtqtE&feature=youtu.be

Seated L-Sit Double Leg Lifts: https://www.youtube.com/watch?v=Ss0x9Escaxs&feature=youtu.be

Leave a Reply

*

captcha

Please enter the CAPTCHA text