3.29.2018

CrossFit Silos – CrossFit

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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

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