CrossFit Silos – CrossFit
Bench Bouldering (No Measure)
2 attempts to bench boulder. This fun challenge works your grip strength. If the athlete succeeds on their first attempt they must do it blindfolded on their second attempt. 😵 Extra points if the athlete finds gum under the bench!
Noah Olson demo: https://www.facebook.com/CrossFitGames/videos/1294502247258297/
Barbell Complex- 5432 unbroken
Work up to a heavy set in 20 mins. 5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Shoulder to Overhead *Must be Unbroken reps. Increase weight on each set. Rest no more than 90 seconds between sets. Record your heaviest unbroken set.
AMRAP Max 54321 (5 Rounds for reps)
AMRAP 5: 20 meter shuttle run. Athletes must touch line on every turn. Every 20 meter shuttle run = 1 rep. Rest 4 mins
AMRAP 4: Box jumpovers (24/20) No full hip extension required. Rest 3 mins
AMRAP 3: Power Cleans (115/75) Rest 2 mins
AMRAP 2: Wall Balls (20/14) Rest 1 min
AMRAP 1: Max DUBs
Score = Total Reps Each Round
Rx+: Box Jumpovers (30/24) and Power Cleans (135/95)
Glute-Ham Raises (3×10)
These should be done on the GHD for Rx and transfer to your pulling strength. The movement is basically hip extension followed by knee flexion. (Similar to running) You should feel a strong hamstring contraction. If not you are doing it wrong. 3 sets of 10 slow and controlled! Watch these demo videos (skip to 3:20 in Video 1 for band scaling options):