CrossFit Silos – CrossFit
Weightlifting
Back Rack Walking Lunges (3 x 20 steps or 10 per leg)
3 sets x 20 steps (10 per leg). Go heavy and rest 2 min between sets. Males should start with a barbell loaded with 95lb and go up 5-10% each set. Females should start with 65lbs and go up 5-10% each set. Take these from the squat stands and walk them out and back.
Metcon
E5MOM Lunge-DUBs-Pull-Push (6 Rounds for reps)
On a running clock:
Round 1: 0-4 – EMOM 7/leg Front Rack Reverse Lunges (65/45)
Round 2: 5-9 – EMOM 30-50 Double Unders (scaled – only attempts)
Round 3: 10-14 – EMOM 3-5 Strict Pull ups + 20 second Hollow Hold
Round 4: 15-19 – EMOM 6-10 Push Ups + 20 second Bar Hang (supinated (palms facing) grip)
Round 5: 20-24 – EMOM 30-50 Double Unders (scaled – 30 seconds of butterflies)
Round 6: 25-29 – EMOM 7/leg or 14 total Front Rack Reverse Lunges (65/45)
Cash Out
Max Weighted Wall Sit (Time)
Hip crease MUST be below parallel and athlete must place a 35/15lb bumper plate flat on their quads. No touching the plate during the hold.
Score = Time. Record load in comments.
Rx+: 45/25 plate on quads.
Video demo here: https://www.youtube.com/watch?v=wcN8PGZIYUY
