CrossFit Silos – CrossFit
Weekly Reminders!
“The greatest adaptation to CrossFit takes place between the ears.” Greg Glassman
Skill / Technique Work
Alternate between max rep pullups and max rep rope climbs. 3 sets of each for max reps. Rest 2 mins between attempts.
Max Kipping Pullups (AMRAP – Reps)
Make 3 attempts of the following:
Max Kipping Pulls Ups
Rx+: Max set of kipping butterfly pullups
Rope Climb (3xMAX)
Metcon
12 EMOM: HSPU-Pistol-TTB (4 Rounds for reps)
Every minute, on the minute, for 12 minutes: (4 rounds)
Minute 1: 6-10 Kipping Handstand Push-Up
(working on movement efficiency – make these as effortless as possible)
Minute 2: 10 Alternating Pistols (5 each leg)*
Minute 3: 6-10 Toes-to-Bar
Your score is the number of reps complete each round or every 3 minutes. No rest between rounds.
*If you cannot do pistol squats Rx please do 10 per side “cossack squats” (20 total)- see demo video here: https://www.youtube.com/watch?v=eSKHHht1mc8
Cash Out
LEGS ONLY Assault Bike: 1 min max cal (Calories)
3 attempts for max calories on airdyne. You cannot use your arms. Rx+: Holding 20/14lb med ball overhead with elbows locked out.
