CrossFit Silos – CrossFit
Weightlifting
Pick one or the other but not both. Strongly encourage those signing up for the open practice DB Thrusters at either the Rx or scaled weight. Regardless of which you choose, there is a 15 minute time cap for the weightlifting options below. Spend 5 minutes warming up. For the barbell work perform one set of 10 every 3 minutes increasing load each set.
50 DB Thrusters for Time (Time)
50 Dumbbell Thrusters for Time (50/35)
If you plan on signing up for the open- this is the preferred choice.
Thruster (1×10)
Movement Demo: https://www.youtube.com/watch?v=aea5BGj9a8Y
In 3 attempts, find 10 RM Thruster from the floor. Feet must stay in contact with the floor- no jerking or re-dipping between reps. Each 10 rep set requires constant movement from the athlete. There should be no hesitation or pause between the front squat, bottom of the front squat, push press or top of the push press lock out. Rest no more than 3 minutes between attempts. Suggested rep scheme:
Min 1: Warmup empty bar
Min 3: 5 reps 30% 1RM
Min 5: 7 reps 40% 1RM
Min 7: 10 reps 50% 1RM
Min 10: 3 attempts at 10 reps at weight of your choosing
Metcon
This is a SPRINT! Your slowest time is your score. Keep that in mind and make sure you warm up appropriately.
10x100m Row Sprints (Time)
10 Rounds:
100 meter Row
90 sec rest between sets
Score = slowest 100 meter
Athletes MUST set up the rower prior to the workout. The rower will count down each interval. On your last interval press menu to save your performance for each interval.
INSTRUCTIONS: Select New Workout, Intervals, Distance, 100m with 1:30 rest between sets. Hit the check mark to start.
Cash Out
GHD Glute game Raise demo: https://youtu.be/z15C9UZUbss
Metcon (No Measure)
3 Sets Not For Time:
10 GHD Glute Ham Raises
20 GHD Sit-Ups
10 GHD Back Extensions
20 Empty Barbell Good Mornings (45/35)
