CrossFit Silos – CrossFit
Sumo Deadlift (5-5-3-3-2-2-1-1-1)
Spend no more than 20 mins working up to a heavy single.
8 Rounds for Time:
5 Box Jumps (no step ups for Rx) 24/20
10 Strict Barbell Rows 85/55lb
(Rx+ 7/5 Chest to Bar)
15 second unbroken Iso Ring Support Hold
(Rx+ 5 Ring Dips)
(accumulate :15 is not Rx or Rx+)
20 HR Push-ups
(Rx+ 8/6 HSPU- measure and mark wall to new standard!)
Rx+ Ring Dip Movement Demo: https://www.youtube.com/watch?v=OXeRn8TMI0o
400m Farmer’s Carry (Time)
Rx: 53/35lb; Rx+ 70/53 This should take athletes no longer than 6-8 minutes to complete. If not- scale the load please.