CrossFit Silos – CrossFit
Warm-up
Reminder on how to read these tempo prescriptions: Example – @3331
1st Digit – Eccentric
2nd Digit – Bottom Position
3rd Digit – Concentric
4th Digit – Top Position
“X” – means to move as fast as possible.
“0” – means no pause
Kettlebell Jefferson Curl (3×6-8 @4111)
*The Jefferson’s Curl is a movement that should be loaded very light to start. It can help build spinal awareness and strength along the erectors. It is also a valuable tool for building mobility in the posterior chain.
Movement Demo: https://www.youtube.com/watch?v=N8a9RVOx_pE
Mixed Rack Suitcase FFESS (3×4-6 per leg @3011)
Movement Demo: https://www.youtube.com/watch?v=CizrQRiIRuQ
Metcon
Freak Show (3 Rounds for reps)
3 rounds for reps:
:60 Max Wall Balls (20/14)
:60 Max Hang Cleans (155/105)
:60 Max Box Jumps (24/20)
:60 Max American KBS (70/53)
1 min rest- record total reps per round!
Cash Out
800m Run (Time)
Max Effort 800m Run
