10.5.2017

CrossFit Silos – CrossFit

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Warm-up

5 min AMRAP: Pallof Split Squats, 1 Arm Press, V-Ups (AMRAP – Rounds and Reps)

5 min AMRAP

10 Pallof Split Squats

10 1 Arm Press from Half Kneeling Position (switch)

10 PVC pipe V-Ups

Warmup Demo: https://youtu.be/nSAlzsPC7F0

Metcon

Lactate Threshold Row Workout (8 Rounds for time)

Lactate Threshold Row Workout:

R1: 1000m **moderate pace

Rest 2min

R2: 8 x 200m *hard w/ 20sec rest b/t reps

R3: 800m **moderate pace

Rest 2min

R4: 6 x 200m *hard w/ 20sec rest b/t reps

R5: 600m **moderate pace

Rest 2min

R6: 4 x 200m *hard w/ 20sec rest b/t reps

R7: 400m **moderate pace

Rest 2min

R8: 2 x 200m *hard w/ 20sec rest b/t reps

Total: 6800 meters

Workout Pacing:

*Hard = 2k PR pace

**Moderate = 2K PR pace plus 10-13sec/500m

Do not include rest time in your score

Lactate Threshold Row Workout (8 Rounds for time)

Lactate Threshold Row Workout:

R1: 1000m **moderate pace

Rest 2min

R2: 8 x 200m *hard w/ 20sec rest b/t reps

R3: 800m **moderate pace

Rest 2min

R4: 6 x 200m *hard w/ 20sec rest b/t reps

R5: 600m **moderate pace

Rest 2min

R6: 4 x 200m *hard w/ 20sec rest b/t reps

R7: 400m **moderate pace

Rest 2min

R8: 2 x 200m *hard w/ 20sec rest b/t reps

Total: 6800 meters

Workout Pacing:

*Hard = 2k PR pace

**Moderate = 2K PR pace plus 10-13sec/500m

Do not include rest time in your score

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