1.02.2018

CrossFit Silos – CrossFit

Weekly Reminders!

Bring your outdoor running gear (gloves, hats, jackets, kleenex) tomorrow- we are running outside!

Weightlifting

Note weight used for each movement in comments. Feel free to use different weights for different movements. This is NOT FOR TIME but should take no more than 20 mins or 3 mins per round with 1 min rest between sets.

5X: Cossack Squat-Lunge-RDL (AMRAP – Rounds and Reps)

5 sets for quality:

A. 10 Alternating Goblet Cossack Squats holding a light dumbbell (5 per leg)

https://www.youtube.com/watch?v=YvxmS5BIPi8

B. 10 Dumbbell front rack walking lunges (Open standard). You choose the weight, pick something challenging. (5 per leg)

C. 10 Dumbbell Romanian deadlifts. Use the same weight that you used for the lunges. (5 per leg) Demo: https://www.youtube.com/watch?v=b1aEnWtCtbg

Benchmark/Re-Test

Pick the best AMRAP based on your skills and capabilities. If you are unable to do bar muscle ups please do not attempt the second AMRAP.

AMRAP 15: Pullup-K2E-T2B (AMRAP – Rounds and Reps)

15:00 AMRAP:

1 Strict Pullup- NO KIPPING

2 Strict Knees to Elbows- NO KIPPING

3 Kipping Toes to Bar- YOU CAN KIP NOW

AMRAP 15: TTB-CTB-BMU (AMRAP – Rounds and Reps)

15:00 AMRAP:

3 Kipping Toes-to-Bar

2 Kipping Chest-to-Bar Pull Ups

1 Bar Muscle Up

The goal is to go unbroken each set (i.e. don’t come off bar before the CTB and/or before the BMU)

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