9.7.2018

CrossFit Silos – CrossFit

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Weightlifting

10min EMOM 6 FR BB Step Up (5×6 per leg)

Load 25% of your 1RM Front Squat to a BB:

1. Even Mins: 6 LEFT LEG Front Rack Barbell Step Ups (24/20)

2. Odd Mins: 6 RIGHT LEG Front Rack Barbell Step Ups (24/20)

Box height should be above the knee. Athletes should do all 6 step ups with the same leg each minite then alternate. This is a SINGLE LEG squat stamina test to determine if athletes are doing more work on one leg vs. the other thus creating muscular imbalances and poor loading patterns. Athletes will complete 6 reps on the same leg for a minute- then switch legs every minute on the minute for a total of 5 sets. For scaling options athletes can front rack KBs or DBs or scale the height to stack bumpers lower than 20” however- box height really needs to be above the knee to achieve full range of motion. Feel free to decrease the load to below 25% if necessary to achieve proper form.
Movement Demo here: https://youtu.be/VFXG4ptR_tg

Metcon

Metcon (Time)

For time:

400m Run

30 Power Snatch 115/80

400m Run

12 minute time cap for Rx

Cash Out

Cash Out: 6 min AMRAP (AMRAP – Rounds and Reps)

With a 6 minute running clock perform as many reps as possible

10 Ground to Overhead (30/15)

20 Russian Twists (35/15 plate)

20 Alt Slam Ball Pushup (30/15)

Slam Ball Alt movement demo: https://youtu.be/oF2dMVdvnik

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