CrossFit Silos – CrossFit
THE GOAL
THE GOAL TODAY IS TO TRAIN YOUR ENGINE AND MAXIMIZE STRENGTH GAINS. DO YOUR BEST
Weightlifting
Front Foot Elevated Split Squat (FFESS)
3 sets of 12 reps (12 reps per leg!) Rest 30 seconds between legs and 60 seconds between sets.
Using a bumper plate that is ankle height, front shin should stay vertical, keep your core tight and your chest up as you drive through the heel of your elevated foot.
WITH WEIGHT MOVEMENT DEMO: https://www.youtube.com/watch?v=buKtExFdsTQ
IF NO WEIGHT- MOVEMENT DEMO: https://www.youtube.com/watch?v=kAAK1BzEEVg
Metcon
Pat (Time)
6 rounds for time:
25 pull-ups
50-ft. front rack lunge (75/55)
25 push-ups
50-ft. front rack lunge (75/55)
Rx+ Wear 20/14lb vest
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Scaling this WOD:
Aim for doing the pull-ups and push-ups in 5 or fewer sets. Reduce rounds, reps, and loads as needed to achieve this. Take advantage of complimentary push/ pull movement patterns and alternating between the upper body and lower body exercises to transition quickly between exercises.
If unable to complete the pull-ups and push-ups in sets of 5 reps or more, consider decreasing the total reps. If unable to complete the lunge without putting the bar down, consider reducing the weight.
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Beginner:
4 rounds for time:
15 banded pull-ups
30-ft. front rack lunge (55/35)
15 knee push-ups
30-ft. front rack lunge (55/35)
The rounds, reps, distances, and loads have been reduced. Scale further if needed. Select a slightly more challenging band for the pull-ups to mimic additional loading.
Front Rack Lunge movement demo: https://www.youtube.com/watch?v=f3WLs_HutLw
