06.14.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL OF TODAY’S STRENGTH IS TO PR OR “COMPETE”.

THE GOAL OF TODAY’S WORKOUT IS TO TRAIN YOUR ENGINE- NOT COMPETE.

Weightlifting

Back Squat (1X1)

Here’s my personal recommended ramp up for the one rep max test if you already have your %s. Feel free to warmup however you like.

1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%

Metcon

Metcon (5 Rounds for reps)

5 Rounds For Max Reps:

45 seconds Max Air Squats

15 second Rest

45 seconds Max Sit Ups

15 second Rest

45 seconds Max Deadlifts (135/95)

15 second Rest

Cash Out

Metcon (No Measure)

Individual Ab Blaster

2 Rounds:

:30 side plank

30 crunches

40 russian twists

50 bicycle crunches

30 mountain climbers

:30 side plank

20 flutter kicks

10 v-ups

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