CrossFit Silos – CrossFit
Warm-up
Consider this your squat day. Get on the rack immediately and start your back squat warmup. Spend 10 Mins warming up to your starting weight and warming up your back and hips. Your warmup should not consist of rowing, running, wall balls, box jumps or any other “metcon” like activities.
Weightlifting
45 Min time cap. Both sets of 10-20-30 reps do NOT have to be unbroken. If you are a beginner break sets up and do this NOT FOR TIME.
Squat Much (6 Rounds for reps)
From the rack- focus on form for weight:
R1: 10 Back Squats @ 80% 1RM
R2: 20 Back Squats @ 70% 1RM
R3: 30 Back Squats @ 60% 1RM
40 Air Squats
R4: 30 Back Squats @ 60% 1RM
R5: 20 Back Squats @ 70% 1RM
R6: 10 Back Squats @ 80% 1RM
Scale as needed. Post scaled loads to comments.
45 Min time cap
