01.23.2017

CrossFit Silos – CrossFit

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Weightlifting

Superset A1 & A2

Single Arm Landmine Press (3×10 per arm)

A1. Single Arm Landmine Press: 3 Sets of 10 each arm. Rest 90 seconds between sets. Record heaviest set of 10. Landmine Demo Movement: https://www.youtube.com/watch?v=L1NQ0ER4BoQ

Kettlebell Arm Bar (3×3-5)

A2. 2 x 5 reps R then L arm- hold 3-5 seconds each rep

Arm bar demo 1: https://www.youtube.com/watch?v=CSJufb9LaZw

Arm bar demo 2: https://www.youtube.com/watch?v=WPz4Zjt6OZ8&feature=youtu.be
This drill forces your shoulder to stabilize as you work near your end range of motion while supporting a weight. When performed correctly, it is one of the most effective drills to develop all the qualities that keep your shoulder injury-free.Start out with a light KB so you can learn the technique and avoid unnecessary risk. Follow these steps:

1. Lie face up on the ground with the kettlebell next to your right shoulder. Roll onto your side to grab it with both hands.

Roll onto your back again and press the kettlebell up, keeping your arm vertical. Place your left arm on the ground and extend it above your head with your bicep next to your ear. Bend your right leg and place your foot flat on the floor.

2. Push through your foot and rotate your hips to roll carefully onto your left side, while keeping the kettlebell overhead.

3. Keep your arm as straight as possible to feel the stretch in your chest and thoracic spine.

4. Roll over as far as you can onto your left side. Straighten your legs to achieve more range of motion. Use your hips to re-position as needed. Repeat the drill on the opposite side.

Metcon

5RFT: 5 thrust/5 row/ 45 jump / 200 carry (Time)

5RFT:

5 KB Thrusters (Rx: 44lb/26lb) (Rx+ 2x 53/35lb KB)

500/400m row

45 DUBS (2x singles)

200m farmers carry (Rx: 44lb/26lb) (Rx+ 2x 53/35lb KB)
If it rains and you cannot do the 200m farmers carry outside then SUB 50ft Overhead Farmers Walk (Rx: 44lb/26lb) (Rx+: 2×53/35lb)

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