CrossFit Silos – CrossFit


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


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)

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