06.17.2017

CrossFit Silos – CrossFit

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Warm-up

Spent 5 minutes picking your partners, spend 10 minutes warming up and laying out equipment. WOD 1 starts 20 minutes into class.

Metcon 1

This workout will start at the 20 min mark. It is capped at 9 minutes.

Father’s Day Festivus Games AMRAP 9 (3 Rounds for reps)

9-Minute AMRAP

Round 1: 3 Minutes

– Box Jumps 24/20

– Partner FR BB hold 95/65

Round 2: 3 Minutes

– Pull-ups (Scale to Ring rows)

– Partner Tricep-extension hold on box

Round 3: 3 Minutes

– S20 95/65

– Partner Bar hang

On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 3-minute mark it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. Pull-ups/ring rows cannot be performed unless the partner is in position with the static tricep-extension hold on the box. The partner will then begin either pull-ups or ring rows depending on division. For the static hold, the Athlete will face away from the box and place both hands on the box edge. The legs will be extended away from the box without any knee bend. If any part of the Athlete other than hands touch the box OR any part of the Athlete other than feet touch the ground the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 6-minute mark it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2O). The partner doing S20 may get the barbell in the front rack position while the other Athlete gets into position for the hang but S2O reps cannot be performed unless the partner is static hanging from a pull-up bar. Athletes may switch any time and as often as they want during the 3-minute period.

Metcon 2

35-45 mins of class. 5 minute transition time. This WOD is capped at 9 minutes.

Father’s Day Festivus Row Balls to the Wall (AMRAP – Reps)

With a 9 minute running clock:

Max Calorie Row

– While Your Partner Does Wall Balls (20/14)

Partners must switch every 25 wall balls OR if the ball hits the ground.

Score: Combined Total of Calories Rowed + Wall ball Reps
One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete pauses to rest or drops the ball the partner rowing must stop rowing until the wall-ball partner is performing wall balls again. Athletes will switch exercises when each 25 wall balls are performed.

Metcon 3

Last 10 minutes of class.

Festivus Deadliest DUO- Max Deadlift

In 8 Minutes

– Each Athlete Finds Their 5-Rep Max Deadlift

Score: Combined load of each Athletes’ best 5-rep max deadlift
Athletes will have 8 minutes to each find their individual 5-rep max of a conventional deadlift. The Athletes may change the load as many times as they want during these 8 minutes.

This is a traditional deadlift with the hands outside the knees. Any Hand grip. Sumo deadlifts are not allowed. Touch and go is allowed. No bouncing. The working Athlete may drop the bar between reps, regrip and pull again for the next rep. They may also take as much time between reps as they wish (remembering that both Athletes must get in a 5-rep max within the 8-min time cap), however, once an Athlete starts their turn toward the 5 reps the partner cannot start deadlifting until the working Athlete finishes their 5 reps or acknowledges they cannot complete 5 reps for that set at that weight.

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