CrossFit Silos – CrossFit
Superset the Backsquats with the Box Jumps.
Back Squat (5×1)
Work your way up to 5 (five) heavy singles. Record your heaviest single.
Superset the Backsquats with the Box Jumps. Here we are working on 4 neurological comments 🙌🏼balance – agility – flexibility – coordination AND so much more!!
Single Leg Box Jumps (24/20) (5×4-6 PER LEG)
5 sets of 4-6 reps PER LEG (24/20)
Enter total reps per set as your score.
Movement Demo: https://www.youtube.com/watch?v=qbZIilGUy7M
Metcon (8 Rounds for time)
Every 2 minutes for 16 mins complete: (8 rounds)
25 Unbroken Russian KBS (53/35)
Max Pronated Chin over bar hold (add up seconds each round)
1. Go unbroken on all KBS sets
2. If you can’t consistently hold your chin over the bar for at least :10 seconds please scale to a max dead hang. Pronated grip only- no mixed grip.
Score: Add up the total number of seconds for the chin over bar hold across all 8 sets for your score.
Cash Out: Row-Z Press-Suitcase DL (AMRAP – Rounds and Reps)
5 rounds- pick the best weight for you
6-8 reps per arm Torso Row: https://www.youtube.com/watch?v=mMaYUikPoH0
6-8 reps per arm Single arm dumbbell Z press: https://www.youtube.com/watch?v=6H8NEkTvGOQ
5 Suitcase deadlifts + 50m Single arm Farmer’s carry per arm. Repeat with opposite arm to complete the set. Use a heavy kettlebell or dumbbell: https://www.youtube.com/watch?v=0WPVOzTwCi4