CrossFit Silos – CrossFit Kids
Weightlifting
Box Squats (1×1)
backsquat to parallel or below to bench or box
Spend 20 mins working up to a heavy single box squat. Hip crease should be below parallel
Power Jerk (8×3)
The feet lift and move in the POWER JERK, and stay connected to the floor in the PUSH JERK. That’s the difference. The power jerk is a style of jerk infrequently used in competition, and a variation of the jerk commonly used in training by athletes who split jerk primarily. Movement Demos here:
https://www.catalystathletics.com/exercise/72/Power-Jerk/
Min 1: 1×3
Min 3: 1×3
Min 5: 1×3
Min 7: 1×3
Min 9: 1×3
Min 11: 1×3
Min 13: 1×3
Min 15: 1×3
Goal is to keep the weight the same across all sets aiming for 75% of your 1RM Power or Push Jerk.
Metcon
15 min time cap
Super Dark Times (Time)
3 RFT:
20 Alternating Single-Arm DB Snatches (50/35)
20 KB Walking Lunges (2×44/25)- this is 10 per leg
10 Box Step-Overs (20) (2×44/25)
