05.30.2017

Announcements

Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

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Warm-up

Kettlebell Windmill (3×5 per arm)

3×5 per arm (Record heaviest load)

Bend over to right side with knees straight. Reach toward toes of left foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch left foot. Raise back up to original position, maintaining balance of kettlebell over head above left shoulder. Repeat. Continue movement on opposite side.

Tips & Safety: Don’t put your feet into the final position until you have the kettlebell locked out overhead; attempting to Clean the kettlebell while in the final position puts your back at risk.

Movement Demo: https://www.youtube.com/watch?v=ITSmgn_BQgY

Weightlifting

Perform the movements below in the order listed. 3 sets of each. Rest 45 seconds between movements. Watch the clock closely for tempo. Use a challenging weight. This is not for time but it should take no more than 15 minutes.

TEMPO Back Squat (3 x 6 reps @ 3011)

TEMPO Ring Rows

3×12 reps @ 2111

Walking Lunges with DB

3 x 20 (10 per leg)

Skill / Technique Work

Rest 45 seconds between movements. This should take no more than 15 minutes.

TEMPO Romanian Deadlift

3 x 8 reps @ 30X1

Single Arm Overhead DB Press

3 x 10 reps each arm

V-Ups

3×20

Metcon

5R Max Reps Man-Makers (5 Rounds for reps)

Five sets for max reps:

60 seconds of Man-Makers

Rest 60 seconds

Man-Maker = push-up, row left, row right, power clean, push press

pick a challenging weight. if there is an Rx weight it is 50/30

Cash Out (Optional/Make Up)

Single-Arm Trap 3 Raises

3 per arm x 10 reps @ 2111

Trap Raise Movement Demo: https://www.youtube.com/watch?v=mcd7dFAfpEw

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