CrossFit Silos – CrossFit
Weightlifting
20 min cap. You should be doing a set every 2 minutes to avoid running over.
Back Squat (3×5)
Work up to a heavy set of 5 in five (5) warmup sets, then do 3×5 at the same weight. Do 100m farmers carry (53/35) between each warmup set. At the end you will have done 5×100 farmers carry. No carry between your working sets.
Benchmark/Re-Test
“Nookie” (AMRAP – Rounds and Reps)
AMRAP in 20 minutes @ 95/65
7 Squat Cleans
7 Push Press
7 Back Squats
Run 200m
(Rx+: 135/95)
Cash Out
Only do this if you want washboard abs.
Cash Out: 6 min Abs with Med Ball (No Measure)
You are going to execute a Russian twist and an overhead balance hold. The goal is to work for :30 seconds for the twists and :30 for the overhead balance hold then repeat for 6 rounds.
Movement Demo: https://youtu.be/mUHL0M3SPsc
