CrossFit Silos – CrossFit
The Dunk Truck will be at Silos the 23rd. Visit http://dunktruck.com/ and click BOOK NOW.
This should take no more than 20 minutes.
Tempo Overhead Squats
OHS- 3 x 3 @ 73X1. Today we are working on tempo-pause OHS. We want athletes to work up to a heavy triple (NOT MAX). Do the 3 sets of 3 with a partner. Athlete not squatting should count out loud a 7 second eccentric descent (tempo) + a 3 second pause at the bottom + explode (X) from the bottom to the top (no bouncing out of the bottom) and a 1 second pause at the top- repeat two more reps then switch. Make sure to keep the pause at the top to 1 second- don’t hang out between reps for 2-3 seconds go right back into the 7 second.
Ever seen a skinny sprinter? I didn’t think so.
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Ladies use 75lb and do 8 Pullups for Rx.
Athletes will need to manage their own “rest” clock.
This should be done on your own, AFTER class, not for time.
Metcon (AMRAP – Reps)
3 sets NOT FOR TIME:
L-sit Leg Lifts x 15
V-up or Tuck up x 15
Weighted Pull Backs x 15 (2x5lb/2×2.5lb)
L-Sit Leg Lifts Demo: https://www.youtube.com/watch?v=OxoUaYKb8pI
Weighted Pull Backs Demo: https://www.powermonkeyfitness.com/videos/rings-static-holds-swinging-actions/weighted-pull-backs