11.29.2016

CrossFit Silos – CrossFit

Weightlifting

Box Squats (5×5)

backsquat to parallel or below to bench or box
5 sets of 5 starting at 50% of your BS 1RM. Increase load by 5-10% each set. Go at your own pace and record your heaviest set of 5. Points of focus: neutral spine, heels down, knees out and make sure to KEEP YOUR SHINS VERTICAL! The reason for this movement is to get you to load the glutes and hamstrings when you initiate a backsquat.

Stance will be a little bit wider than the normal squat and the toes are slightly more flared out. Hips go back FIRST, reaching back with the weight on your heels. Stay tight at the bottom. Rest for about a second and then explode up as fast as you can, driving from the heels and pushing your knees out. Keep your belly squeezed tight and your lumbar arch intact. Avoid relaxing at the bottom or “plopping” onto the box or bench. Skip to 4:30 for video: https://www.youtube.com/watch?v=D9UHe98-iWw

Metcon

Bergeron Beep Test- Scaled (AMRAP – Rounds and Reps)

“Bergeron Beep Test” EMOTM for as long as possible:

5 Thrusters (75/55)

5 Pull ups

5 Burpees

Do all 15 or 21 (Rx+) movements every minute on the minute until you fail.

Rx+: 7 reps of each movement vs. 5- weight stays THE SAME.
Watch the workout here: https://www.youtube.com/watch?v=GKj0670VLnk

Cash Out

30 Side Obliques & 200m Suitcase Carry (3 sets)

1. 3×30 Oblique Side Crunches (15R/15L)

2. 3x200m single arm suitcase farmer’s carry (70/53- 100m left/100m right) On the suitcase carry remember to switch sides halfway through the walk. This is how you get summer abs!
1. Oblique Side Crunches Video: https://www.youtube.com/watch?v=CMJA332bfs0

2. Suitcase Carry video: https://www.youtube.com/watch?v=FyK-synJ9fs

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