CrossFit Silos – CrossFit


GO LIGHT ON THIS- IT IS A WARMUP- NOT FOR TIME OR LOAD. This should take no more than 10 minutes.

“Dancer KB Complex” (AMRAP – Rounds and Reps)

4 sets x 3 reps each position

single arm bench

single arm turkish get up press

single arm seated shoulder press

Movement Demo: https://www.instagram.com/p/BTCdT2eDutT/
Don’t forget to switch arms!


This should take no more than 15 minutes.

Strict Press (5×1)

Spend 10 minutes working up to a heavy single for the day.


In preparation for the open— partner up. Your score for this workout will be entered into Wodify by your partner. Once you finish the 60 PP for time your partner will complete the workout. You will enter your partner’s score into Wodify. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps! Have fun!

60 Push Press @50% (Time)

60 Push Press @ 50% 1RM Push Press for time (Rx+@65%)
These can be done from the rack. If you don’t have a 1RM Push Press ask your coach to help you come up with a % that will be best to use for the workout.

Cash Out

This should be done on your own- outside of class time.

100 GHD Situps for Time (Time)

Scale this to 60 reps if you aren’t able to complete in under 5 minutes.

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