09.27.2017

CrossFit Silos – CrossFit

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Weightlifting

Superset the Backsquats with the Box Jumps.

Back Squat (5×1)

Work your way up to 5 (five) heavy singles. Record your heaviest single.

Gymnastics

Superset the Backsquats with the Box Jumps. Here we are working on 4 neurological comments 🙌🏼balance – agility – flexibility – coordination AND so much more!!

Single Leg Box Jumps (24/20) (5×4-6 PER LEG)

5 sets of 4-6 reps PER LEG (24/20)

Enter total reps per set as your score.

Movement Demo: https://www.youtube.com/watch?v=qbZIilGUy7M

Metcon

Metcon (8 Rounds for time)

Every 2 minutes for 16 mins complete: (8 rounds)

25 Unbroken Russian KBS (53/35)

Max Pronated Chin over bar hold (add up seconds each round)

2 goals:

1. Go unbroken on all KBS sets

2. If you can’t consistently hold your chin over the bar for at least :10 seconds please scale to a max dead hang. Pronated grip only- no mixed grip.

Score: Add up the total number of seconds for the chin over bar hold across all 8 sets for your score.

Cash Out

Cash Out: Row-Z Press-Suitcase DL (AMRAP – Rounds and Reps)

5 rounds- pick the best weight for you

6-8 reps per arm Torso Row: https://www.youtube.com/watch?v=mMaYUikPoH0

6-8 reps per arm Single arm dumbbell Z press: https://www.youtube.com/watch?v=6H8NEkTvGOQ

5 Suitcase deadlifts + 50m Single arm Farmer’s carry per arm. Repeat with opposite arm to complete the set. Use a heavy kettlebell or dumbbell: https://www.youtube.com/watch?v=0WPVOzTwCi4

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