CrossFit Silos – CrossFit
Warm-up
This is two supersets. Do A1+A2 then move on to B1 + B2. Pay attention to the tempo prescribed.
Warmup 2018 (No Measure)
2 sets:
A1. 6-8/per leg Low Box DB Suitcase Step Up @21X1 tempo (box below knee height by 4-6″); rest 60sec: https://youtu.be/1F-tgZJkfiM
A2. 6-8/per arm 3-Point Dumbbell Row @20X0 tempo; rest 60sec: https://youtu.be/b5eGSMis3kg
2 sets:
B1. 6-8/per arm Half Kneeling Single Arm Bottoms Up KB Press @2111 tempo; rest 60sec: https://youtu.be/JxjgdJcGxng
B2. 6-10/per leg Single Leg GHD Hip Extensions; @2010 tempo; rest 60sec (bodyweight only – use assistance if needed): https://youtu.be/Ev4qQteyUcU
Metcon
Dead Swingers (Time)
3 Rounds:
100 Russian KBS (1×53/35) Rx+ 1×70/44
10 KB Deadlifts (2×53/35) Rx+ 2×70/44
KB Deadlift movement demo: https://youtu.be/4pH6S5ZMglU