11.28.2016

CrossFit Silos – CrossFit

Warm-up

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/

Weightlifting

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.

Metcon

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)

Cash Out

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):

1. https://www.youtube.com/watch?v=lZbONXtf07g

2. https://www.youtube.com/watch?v=z15C9UZUbss

Leave a Reply

*

captcha

Please enter the CAPTCHA text