12.27.2017

CrossFit Silos – CrossFit

Weightlifting

PARTNER UP. This is a 50 consecutive rep back squat test. A partner or coach should count your reps for you. Make sure to warm up well before you start.

Back Squat (1×50)

Recommend using MINIMUM of 50% of your 1RM Back Squat for this test. Example here: https://youtu.be/Gxs2ZNSzKAU

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

– 5 Pull Ups (Rx+: 5/3 Strict Pullups)

– 10 HR Push Ups (Rx+: KB Push Ups*)

– 20 Walking Lunges – 10 per leg (Rx+ 2x 35/18 KB or DBs)

*KB Push Up Movement Demo: https://youtu.be/c9h8nR5jiRU These pushups are done with both hands balancing on a set of equal height KBs, preferably the ones you use for the split squats. Make sure to get your chest below parallel.

Cash Out

2017 Gymnasty Accessory 3 (AMRAP – Rounds)

3 sets:

:30 second forward leaning plank. Do this on your hands, try to get your shoulders as far in front of your hands as possible

15 GHD Heel drives

Movement Demo: https://www.youtube.com/watch?v=IhE72018Vg4

3-4 eccentric dragon flags

Movement Demo: https://www.youtube.com/watch?v=04FvC4JcisU

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