CrossFit Silos – CrossFit


Gymnastics Goat Day (No Measure)

16-min EMOM

Evens: Goat 1

Odds: Goat 2

Pick your two biggest “gymnastic” weaknesses. Create your own couplet to practice these movements at a low intensity focusing on quality vs intensity. If you don’t know what you need to work on ask a coach. Examples include: handstand walks, handstand pushups, ring dips, ring holds, muscle ups, box jumps, T2B, cartwheels.


If you are unable to do a minimum of 5 reps in :20 you are probably going to heavy.

Tabata: Sumo Deadlift-BS-PP (3 Rounds for reps)

R1: 4 Minute Tabata: Sumo Deadlift

Rest 1 Minute

R2: 4 Minute Tabata: Back Squats (RACK IT)

Rest 1 Minute

R3: 4 Minute Tabata: Push Press (RACK IT)

*Choose a challenging weight that you can maintain at least 5 reps throughout each Tabata; a different weight for each movement is ok!
Note the weights you used for each round in the comment section.

Cash Out

Banded Hollow Rocks

5 sets of 8-10 reps:

Movement Demo here: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155453969188471/

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