03.22.2017

CrossFit Silos – CrossFit

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Warm-up

Superset Back Rack Reverse Lunges with KB Arm Bar

A1. Back Rack Reverse Lunge (3×8 (4 per leg))

Reverse Lunges (Back Rack): 3×8 (climbing: 4/leg, alternating – start light) Record the heaviest set.

Kettlebell Arm Bar

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

Metcon

5x: Max cal + TGU (Time)

5 rounds for time of:

Max calorie row in 60-seconds (1 cal = 1 rep)

Turkish get-ups (44/25) Rx+: 53/35

Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round.

Compare your results to the CF Mainsite workout from Monday 170206

Cash Out

Seated Good Mornings (3 Rounds for weight)

Do 3 sets of 10. Start with the bar for a warmup set. Stay there or add weight depending on your flexibility.

Place a barbell on a squat rack or a power rack. Stand facing the bar. Duck under the bar and place it on the meaty area of the traps. Assume a wide, “collar to collar” grip. Back up and sit down on bench and point the knees outward so that you have a triangular base.

Descent: Keeping a lordotic curve, lower the upper body until the lower ribs make contact with the adductors (the muscles inside the thighs).

Ascent: Raise the trunk until it’s perpendicular to the floor. Concentrate on initiating the movement with the lower vertebras by concentrating on them.

Things to watch for

1) Don’t round the upper back, and don’t hyperextend the cervical spine at any point.

2) DO NOT bounce.

3) Watch for spare change on the ground that someone might have dropped.

Seated Good mornings demo video 1 here: https://www.youtube.com/watch?v=S7WGAvaGxOw&index=11&list=PL09E1BA9EEF93DC6A

Demo video 2; https://www.youtube.com/watch?v=ZYGr_OmM-yw
You will feel this in the hamstrings tomorrow!

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