CrossFit Silos – CrossFit
Weightlifting
Never whine. Never complain. Never make excuses.
Front Squat Triple Complex: Pause + 1 1/4 + 1 FS
E3MOM x 5 sets:
1 Front Squat (3 SEC PAUSE IN HOLE) + 1 1/4 Front Squat + 1 Front Squat normal speed
Increase weight each set. Record your heaviest set for your score.
WATCH THIS: 1 1/4 front squat movement demo: https://www.youtube.com/watch?v=WpxxIN_YeLA
Metcon
Do NOT INCLUDE YOUR REST IN YOUR TOTAL TIME
Row Conditioning 2018 v2 (Time)
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Advice on this workout: https://journal.crossfit.com/article/cfj-crossfit-wod-180308
Scaling- The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.
Beginner Option
3 rounds for time of:
Row 500 meters
Rest 1 minute
Cash Out
Do 3 sets of each movement below in the order listed.
GHD Single Leg Crossover Situps (3×20 (10 per leg))
Set-up:
Hips are on the forward side of the pad with the knees slightly bent.
One leg is out of the foot pads
Execution:
Descend until torso is parallel to floor.
Throw one arm toward opposing foot, rapidly extending opposing leg, and bring the torso upward.
Touch free foot with opposing hand.
Switch after prescribed repetitions are completed.
Movement Demo: https://youtu.be/bu1D-voFPSA
Ring Mountain Climbers (3×20 (10 per leg))
3 sets of 20 total (10 per leg alternating)
Movement Demo: https://youtu.be/ZiOvBDHKtUA
Windshield Wipers (3×10 (5 per side))
Movement Demo: https://youtu.be/KMxwL9yXTnE
