CrossFit Silos – CrossFit
THE GOAL TODAY IS TO PRACTICE & TRAIN ENGINE (STRENGTH ENDURANCE). REPS ARE CAPPED IN THE EMOM TO PROMOTE CONTROLLED MOVEMENT. MAKE SURE TO HIT BELOW PARALLEL ON THE SINGLE ARM OHS.
Pick one gymnastics practice movement below based on your level of skill.
Two-Arm Dead Hang (3 Rounds for time)
3 sets of 30 seconds dead hang. Use clean grip. Rest 2 mins between sets.
Movement Demo here: https://www.youtube.com/watch?v=9F7QsWSQino&feature=em-uploademail
Single Arm Dead Hang (2 Rounds for time)
3 attempts at single arm Left and Right arm passive hang from the pullup bar. Here’s how to record your score:
Round 1- longest hang on LEFT arm
Round 2- longest hang on RIGHT arm
DEMO and Common faults video here: https://www.youtube.com/watch?v=TNT51BMAR-Y
This is for advanced athletes only.
Metcon (7 Rounds for reps)
35 minute alternating EMOM:
Min 1: 15/12 Calorie Row
Min 2: 10-12 Lateral Box Jump Overs (24/20)
Min 3: 10 per leg Mountain Climbers + Max Effort Forearm Plank Hold (no score)
Min 4: 10-12 Russian Kettlebell Swing – Catch – Squat (25/18)
Min 5: 16-20 Single Arm Dumbbell/Kettlebell OHS* (25/18)
*SA OHS Movement Standards: https://www.youtube.com/watch?v=fa_yJa2XwXk