11.14.2016

CrossFit Silos – CrossFit

Warm-up

The Pizza Game Warmup (No Measure)

Warmup with The Pizza Game:

Every person in class gets an Abmat (their “pizza). The “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpees or whatever else the coach decides will effectively warm the athletes for the day.

Bench Press Hell (3 Rounds for weight)

3 Rounds- Athletes should do these with a partner to ensure one person is watching 30 sec clock countdown.

1 Round is made up of 3 sets.

ROUND 1:

3 sets:

-3 Bench Press @ 50% of 1RM

-30 Second Hold Out Of The Rack (Arms locked out)

*Rest as needed between rounds

ROUND 2:

3 Sets:

-3 Bench Press @ 60% of 1RM

-30 Second Hold Out Of The Rack (Arms locked out)

*Rest as needed between rounds

ROUND 3:

3 Sets:

-3 Bench Press @ 70% of 1RM

-30 Second Hold Out Of The Rack (Arms locked out)

*Rest as needed between rounds

*SCORE IS TOTAL POUNDS LIFTED FOR ALL 3 ROUNDS. IF THE ATHLETE CANNOT COMPLETED A ROUND WEIGHT IS 0 (ZERO) FOR THAT ROUND. (NO RE-DOs)
This is a “not for time” workout therefor use the rest to your benefit. The only time that matters are the 30 second holds.

Cash Out

400m Reverse Sled Drag @ 75% BW (Time)

This is a 400 meter backwards sled drag pulling 75% of your own bodyweight.

Rx+: 400m 100% BW reverse sled drag
Watch video: https://www.youtube.com/watch?v=WGPgp4jGhzw

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