10.09.2017

CrossFit Silos – CrossFit

Warm-up

Spend no more than 10 minutes warming up.

Gymnastics

Spend no more than 10 minutes on the handstand pushup complex below.

Handstand Pushup Complex 2

Choose from one of the workouts below based on your skill level. Work with your coach on scaling options!

Workout 1:

Start w 1 hspu then next set do 2hspu…continue to 6hspu

▪️1 walk 1/2 way around box (set a plate to go up and over)

▪️perform the hspu (ladder from 1-6)

▪️RETURN TO START

▪️You can do this unbroken or rest after every set of hspu – go to your ability.

POINTS OF PERFORMANCE

▪️start w shoulders wrists and hips stacked (bend knees slightly if you have tight hamstrings)

▪️eye sight gazing between hands.

▪️shift weight to shoulder before lifting hand

Workout 2 (scaling option)

Do not use a plate to walk over or use a smaller plate. Instead of hspu off box – finish complex on box w out hspu and then complete 21 tricep push-ups or bear-crawl hspu

Scaling movement demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155153335313471/

Weightlifting

This weightlifting session will take about 30 minutes TOTAL TIME including rest. You should have 10 minutes to warmup. The goal is to go heavy and soak up the rest time. You must stay at the same weight for each of the 3 EMOMS however you can go heavier or lighter between metcons. If you aren’t taxed you aren’t challenging yourself enough on the load. Rest 1 minute between each Metcon. Record heaviest load lifted for each EMOM.

Metcon 1

Stay at the same weight for each individual EMOM. Feel free to change the load between metcons. Rest 1 minute between each Metcon. Record heaviest load lifted for each EMOM. If you aren’t taxed you aren’t challenging yourself enough on the load.

Metcon (Weight)

4 Min EMOM

1 Power Clean

Metcon 2

If you aren’t taxed you aren’t challenging yourself enough on the load.

Metcon (Weight)

8 min EMOM

1 Power Clean + 2 Front Squats

*No squat cleans!!!

Metcon 3

If you aren’t taxed you aren’t challenging yourself enough on the load.

Metcon (Weight)

12 min E2MOM

1 Power Clean + 2 Front Squats + 2 Push Jerk or Split Jerk

*No squat cleans!!!

Cash Out

On your own- after class.

Accessory Work: Upper Back Blaster Circuit (Time)

Perform 3 rounds of the following series of exercises with 60 seconds of rest between rounds. Grab a bench and set it at a 45 degree incline using stacked bumpers! Try to do all 40 reps without dropping the dumbbells or plates.

1. Prone low trap raises (Y’s) – 10 reps

2. Prone rear delt raises (T’s) – 10 reps

3. Prone lat raises (arrows) – 10 reps

4. Prone elbows-out row – 10 reps

Men should start with 10lb dumbbells and women 2.5 to 5 lb dumbbells or plates. Prepare for your upper back to be on fire!

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