09.22.2017

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 Voosen!

Gymnastics

Gymnastics Burpee Broad-Jump Complex (AMRAP – Reps)

Perform 10 sets of 2:

1 Candlestick

1 Inverted Burpee to Forward Roll

1 Burpee Broad Jump

Repeat for 2 reps each “set”

Rest 30 seconds rest between sets

Movement Demo here: https://www.youtube.com/watch?v=Qeo_ovqFDA8

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cash Out

Cash out: Lunge-Sandbag Carry-Hip Ext (AMRAP – Rounds and Reps)

4 sets:

a. 10R/10L Front rack reverse lunges (deficit). Keep your front foot on a 25lb plate. Do all 10 on one leg then switch. Start light 40-50% of your 1 RM front squat. https://www.youtube.com/watch?v=Y_5lUnNeK70

b. 150′ Heavy bear hug style sandbag carry.

c. 10 hip extensions with 2-ct hold at top. https://www.youtube.com/watch?v=7X075Hrl5lE

The biggest mistake with the hip extension is that people don’t have the foot plate forward enough. It might feel awkward but you want your hips to be off of the pad so you can hinge freely.

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