CrossFit Silos – CrossFit

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Skill / Technique Work

Three sets NOT FOR TIME. Move through the Glute Ham Raises, Split Squats and Dimmels in that order resting as needed between sets.

Glute-Ham Raises (3×8)

Rest as needed between sets

Bulgarian Split Squats with KB AHAP (3×6 @20X1)

Bulgarian Split Squats with Kettlebell x 6 per leg @ 20X1

Dimmels (3×12 @ 10X1)

x 12 @ 50% of Max Deadlift @ 10X1

Dimmel CF Invictus Movement Demo: https://www.youtube.com/watch?v=bXF-ADj6Jos&feature=youtu.be&list=UUakKuZAjdb6WH1_DH7XJKMA
This skill transfer exercise helps with the lockout in the deadlift. With a barbell in hand, lower the bar by pushing your body weight back onto your heels. Try to lower the barbell to a position just past the knees. At this point, you should feel a tremendous stretch in the glutes and hamstrings. Bring the bar back up by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion.


CF Mainsite WOD 170328 (Time)

For time: (20 min time cap)

50 medicine ball cleans 20/14

25 Push Jerks (155/105)

50 medicine ball cleans 20/14

Please do the squat cleans with perfect form. If you are not getting below parallel it is not considered Rx. Heels should remain down until hips and legs extend. The ball should be moving over the mid-foot: https://www.youtube.com/watch?v=-nk0GqeSTJs&t=10s

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