11.30.2016

CrossFit Silos – CrossFit

Weightlifting

Barbell Front Rack Bulgarian Split Squats (3×10)

Heavy backsquats are not the only way to get strong quads. Single leg work is just as important. Athletes will complete 3 Sets of 20 (10R/10L) for Quality Reps. Record your heaviest set of 20 (10R/10L) for your “score” for the Barbell FRONT RACK Bulgarian Split Squats (men: back foot on bench / women- back foot on stacked bumpers) For a challenge modify to: one full rep, come halfway up, go back down again, and come all the way back up. That’s one rep. This significantly increases the “time under tension” and can be great for packing some muscle on your quads. Again, these burn. Consider yourself warned. For a warmup set- women start with an empty 35lb bar and men should start with an empty 45lb bar. A good goal would be to get one set equivalent to 50% of your 1RM Front Squat. If you need to scale- scale to KB in the front rack but keep the leg raised. Take 2 min rest between sets. This should take no longer than 15 minutes to complete from setup to breakdown. Record your heaviest set of 20 (10R/10L) for your “score”
Split Squat Video: https://youtu.be/wOno7r_FmkE

Metcon

“Heather” (Time)

This is a 1 mile 1/2 BW forward and/or backward sled pull. The sled weighs 25lbs. Scaling options: Lighten the load OR distance but not both. Keep a steady pace and don’t stop. This should take you no more than 25 minutes. I recommend athletes wear a long sleeve shirt and bring your jacket, music and kleenex!

BACKUP FOR BAD WEATHER ONLY- THIS IS NOT A SCALING OPTION:

For Time:

25 Back squats (185/135)

Row 4000 (Men) /3500 (Women) meters

25 Back squats (185/135)
Why! Why do we drag sleds you ask? Response: https://breakingmuscle.com/strength-conditioning/sled-training-basics-plus-a-go-to-sled-workout

Sled drag variation video: https://www.youtube.com/watch?v=YAM8taExxDE and Variations: https://www.youtube.com/watch?v=VQzlK27DIHo

Cash Out

“Core: Hollow-V-Ups” (3 x 30)

3 rds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

Rest 1 min between rds

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