11.6.2018

CrossFit Silos – CrossFit

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Weightlifting

10min EMOM 6 FR BB Step Up

Load 35% of your 1RM Front Squat to a BB:

1. Even Mins: 6 LEFT LEG Front Rack Barbell Step Ups (24/20)

2. Odd Mins: 6 RIGHT LEG Front Rack Barbell Step Ups (24/20)

Box height should be above the knee. Athletes should do all 6 step ups with the same leg each minute then alternate. This is a SINGLE LEG squat stamina test to determine if athletes are doing more work on one leg vs. the other thus creating muscular imbalances and poor loading patterns. Athletes will complete 6 reps on the same leg for a minute- then switch legs every minute on the minute for a total of 5 sets. For scaling options athletes can front rack KBs or DBs or scale the height to stack bumpers lower than 20” however- box height really needs to be above the knee to achieve full range of motion. Feel free to decrease the load to below 35% if necessary to achieve proper form.

Metcon

20 AMRAP: Row-BS-SL Step Up (AMRAP – Rounds and Reps)

20 min AMRAP

500m/400m Row

20 Back Squats from the rack (135/95)

20 Single Leg* Step Ups (10 per leg) (24/20)

*Do not alternate. Do all 10 on right leg- then all 10 on left leg. You can keep your foot on top of the box the entire set of 10 reps.

Single Leg Step Up Movement Demo: https://youtu.be/U1u8P0zp3gs

Make sure to pull with your glutes and hams- not your quads

Your score if the number of Rounds and Reps complete in 20 mins. For the row- score 5 reps for every 100m complete. (i.e. 5/4 reps per 500/400m rowed)
GOAL: Go unbroken on all 20 back squats from the rack

Cash Out

Cash Out GHD (Time)

30 GHD Sit-ups for time

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