09.25.2017

CrossFit Silos – CrossFit

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Warm-up

Spend no more than 10 minutes warming up for the gymnastics sequence below.

Gymnastics

Spend no more than 15 minutes on the Gymnastics workouts below.

Gymnasty: 3 Ring Workouts (No Measure)

Ring Movements:

Choose one of the three workout options below based on your goals and capabilities. Spend no more than 15 minutes on any single workout below.

Workout 1:

3 Rds:

20 Sec Ring Support

Rest 30 Sec

20 Ring Plank Hollow

Rest 30 Sec

10 Ring In and Outs

Rest 1 Min

Workout 2:

1. Accumulate 3 Min of Ring Support

2. Accumulate 3 Min of Ring Plank Hollow Hold

3. 60 Ring In and Outs

Workout 3:

3 Rds:

Max Effort Ring Support (go to failure)

:15 Hold/:15 Rest x6 Ring Plank Hollow Hold

20 Ring In and Outs

For the full video with points of performance of the movements watch the demo video here: https://youtu.be/0O1t3Za_8AM

Metcon

Metcon (No Measure)

30 min EMOM:

Min 1. 15/10 Calorie Row

Min 2. 3 Wall Walks

Min 3. 15 Wallballs (20/14)

Min 4. 6 per arm- Single arm Ring Row

Min 5. 5/3 CTB Pull Ups + Max Effort Dead Hang (Rx+: 4 Strict Chest to Bar Pull ups or 3 Bar Muscle ups)
How to do a wall walk: https://www.youtube.com/watch?v=cjY1xl-ddwo&t=176s

How to do a single arm ring row: https://youtu.be/ueXeGK10_Uk

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