CrossFit Silos – CrossFit
Summer Camp III (Time)
Relay Day – 24 Rounds of 100M Farmers Carry using 2- 1.5/1.0 pood KB, 20 Good Mornings (no weight), 10 Ring Dips, 5 Pull-ups. All teams of 3-4 do 24 rounds, 2 members do 18 rounds, and 1 does 12 rounds. First person goes, then the second person goes as soon as the 20 Good Mornings are done. Always follow the person in front of you as soon as the good mornings are done, but you cannot pass them – you have to stay behind them. Organize and order your team wisely, once you start, you stay in that order.
Deficit Deadlift (Only do 1 set of 10)
Stand on a 45# plate & work up to 50% of your 1 RM DL.
You can go up to 70% ONLY if coach approves the increase.
Once comfortable 3X10 Deficit DL.