02.06.2017

CrossFit Silos – CrossFit

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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.

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