4.23.2018

CrossFit Silos – CrossFit

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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

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