CrossFit Silos – CrossFit
Benchmark/Re-Test
Gymnastics
Pick your poison
Max Hold Pullup (1xMAX SECONDS)
5 sets for max pull-up hold. Clean Grip only. Rest exactly :90 between attempts. RECORD YOUR SCORE IN THE NUMBER OF “REPS” FIELD AS TOTAL SECONDS FOR LONGEST HOLD.
Strict Pull-ups (5 min- Every :15 single)
1 Strict Pull Up every 15 seconds for 5 mins.
SCORE: Record your bodyweight and the total number of strict pullups performed in 5 mins as your score.
Each rep should start from a DEAD HANG. That means the athletes feet should not be touching stacked bumper plates or THE GROUND when hanging from the bar. Athletes should not be able to actually touch the bar when they reach up from their starting position.
Metcon
Snatch DTish (Time)
5 Rounds for time including rest
12 Deadlifts (115/75)
9 Hang Power Snatches
6 Unbroken Overhead Squats
*rest :60 between rounds
No racks. Pick a weight you can go unbroken on the OHS for Rx
Cash Out
Metcon (No Measure)
4 rounds of 20 seconds work/10 seconds rest:
Side Plank Left
V-ups or Tuck ups
Side Plank Right
Jump Switch Lunges
