08.02.2017

CrossFit Silos – CrossFit

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Warm-up

Shrimp Squat Progression

Pick one of the 5 progression movements shown in the demo video and record the highest number of reps per set as your score. 3 sets of max reps per leg. Movement Demo: https://www.youtube.com/watch?v=_K3mchRTtqM

Execution: Keep heel flat on the floor at all times. Knee should track line of toes. Steven is showing 5 levels of progression here. Always perform with tempo and control.

Common faults: knee tracking inwards. Heel coming off floor. Loss of control in the eccentric portion

Metcon

If you do not finish the chipper before the time cap please do NOT check Rx.

2017 Crossfit Games “Triple G” Chipper (Time)

For time:

100 pull-ups

80 GHD sit-ups (parallel ok for Rx)

60 alternating pistol squats

40-cal. row

20 dumbbell push presses

M 50-lb. dumbbell

F 35-lb. dumbbell

Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 pistol squats, 40 calories on the rower, 20 dumbbell push presses, then finish.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 25 minutes (CF games time cap is 14 minutes)

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