5.1.2018

CrossFit Silos – CrossFit

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Weightlifting

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

Metcon

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)

7-minute AMRAP:

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.

Cash Out

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

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