09.15.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Every Friday in September we will have a “coaches choice” workout. This week’s workout courtesy of Coach Tammy Dennard!

Gymnastics

Gymnasty 2017 v4 (No Measure)

Accumulate 2:00 in each position. Break it up as needed.

Positions:

-Top of the ring dip with rings turned out

-Bottom of the ring dip

-Single arm plank (2:00 per arm)

-Chin over bar isometric hold

This will take longer and be harder than you think. I would recommend breaking it up as a circuit and doing sets of :20-:30 per movement.

For both the top of the ring dip and bottom of the ring dip you can use a band or put your feet on a box for support. You can also do this in a push-up position (FLR on rings) but don’t scale so much that you can do the 2:00 unbroken, you should still be working hard and need to break it up.

The single arm plank is deceiving, do this on you hands with 1 arm supporting your plank and the other arm extended overhead. You will need to really squeeze your glutes to keep your hips square to the ground (don’t let yourself rotate too much).

Metcon

30 minute time cap!

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95#

Double-Unders

Deadlift, 185#

Box Jumps, 24″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Women weights:

Clean 65lb

Deadlift 130lb

Box Jump 20″

Metcon (No Measure)

3 Sets:

20 Abmat sit-ups

20 Russian twists

10 Russian Leg lift

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