CrossFit Silos – CrossFit
Superset the two movements below. Allow for 30 minutes to complete. I recommend sharing a bar and bumpers with a partner of equal capability.
Single Leg Box Squats holding 1xKB (5×8 per leg)
Set up bumper plates high enough that your hip crease is BELOW PARALLEL in the seated position. Do not use a 20″ box unless you are Brian Craig. Do 5 sets of 8 per leg increasing the KB weight each set. Rest 60 seconds between sets. Recommended Rx weights: 53/35
Movement Demo: https://youtu.be/uFODhSzNu1c
Single Leg Barbell Deadlift (5×5 per leg)
5×10 Single Leg Barbell Deadlift Record your heaviest set of 10 (5 per leg). This should take no more than 30 minutes total warmup to breakdown. Take ONLY a 60-second rest between sets.
*Video Demo here: https://www.youtube.com/watch?v=2iBAsvWRnEQ
-SCALE to knee banded single leg Deadlift with dumbbells or KB.
*Scale demo video: https://youtu.be/6OeDmv8i_yg
Partner Up! For Rx- someone else will be counting your reps- if you are flying solo the coach will count your reps. Workout starts with burpees!
Carpenter Bee (Open Style) (AMRAP – Reps)
Hang Snatch (95/65)
EMOM: 4 Bar Facing Burpees over the bar (NO STEPOVERS FOR RX)
Workout starts with burpees! Partner Up! For Rx- someone else will be counting your reps- if you are flying solo the coach will count your reps. Workout starts with burpees! All reps count = total burpees + total snatches = total score.
Handstand Alt Shoulder Taps (5×10)
5 sets of 10 alternating shoulder taps in Handstand facing the wall or scale to feet on box. Rx is handstand hold facing the wall. Scale is from a box, bumpers or wall facing HS holds for 30 sec on / 30 sec off