CrossFit Silos – CrossFit

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Spend 15 minutes working up to a heavy single clean-grip deadlift. Please review common errors here: https://youtu.be/tLow1p1QZAE

Deadlift (1×1)

Metcon 1

Rest 5 mins between metcons. This should take no more than 15 mins- scale appropriately.

30 C&J, 40 BBJO For Time (Time)

For Time*:

2 C&J (215/135)

4 C&J (195/125)

6 C&J (175/115)

8 C&J (155/105)

10 C&J (135/95)

*After each set of C&J (5 total sets) complete 8 Burpee Box Jump Overs (24/20). At the end of the workout you will have completed 40 BBJOS.

Metcon 2

Rest 5 mins between metcons. In the overhead position, we are training the shoulder and potential issues with the thoracic area will become apparent. The front rack position will teach the concept of bracing and breathing and mostly target the upper back. Side carries will also concentrate on the abdominal wall with the added bonus of serious grip work.

900m Farmers Carry (Time)

For Time:

400m Farmer’s Carry (2×44/25)

300m Front Rack Carry (2×44/25)

200m OH Carry (2×44/25)

Cash Out

On your own.

Metcon (Time)

3 Sets:

:45 Hollow/Tuck Holds straight into

30 jack knives or v- ups straight into

12 Supine Med Ball Leg Curls (14/10)

:30 assault bike sprint

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