CrossFit Silos – CrossFit
Snatch Pull (1×3)
Spend 15 minutes working up to a heavy set of 3.
High-Hang Snatch (5×2)
Unless you are injured this should be performed as a squat snatch.
Movement Demo: https://youtu.be/EwhbgeesNR8
Spend 15 minutes working up to a total of 5 heavy doubles. This is NOT work up to a heavy double. It is 5 heavy doubles at the same heavy weight. Do no more than 4 warmups sets
The lunges are not alternating- do all 6 on one leg- and all six on the other leg. Watch the demo video.
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
12 (6 per leg) Stationary Reverse Lunges (1×35/20) Rx+ 1×50/35
8 Pike Pushups (Rx+ 6 HSPU)
Reverse Lunge Movement Demo: https://www.youtube.com/watch?v=K4c2877ZAHI
Pike Pushup Movement Demo: https://www.youtube.com/watch?v=pEvTlOs9zK8
For those of you doing the Fall Challenge make sure to sync your ErgData app to the rower with a PM5 monitor!
Active Recovery Row (Distance)
4 ROUNDS: You must set the rower for Rx.
1:45 row at moderate pace
:15 sec rest (STOP ROWING)
1:30 row at fast pace
30 sec rest (STOP ROWING)
1:15 row at fast pace
45 sec rest (STOP ROWING)
1 min at fastest pace possible
60 sec rest (STOP ROWING)
Total meters rowed across both rounds is your score for the day.