CrossFit Silos – CrossFit
Skill / Technique Work
Gymnasty Complex 2 (No Measure)
Pick a level to work from today modifying movements and progressions as needed, alternating between movements
Level 3
3×5-7 Strict Handstand Push ups (add deficit, break up reps as needed)
4×5-7 Strict Ring Dips
5×5-7 Barbell Row (moderate to heavy)
Level 2
3×5-7 Strict Handstand Push ups to reduced ROM (no more than 2 abmats, break up reps as needed)
4×5-7 Strict Bar Dips
5×5-7 Barbell Row (moderate)
Level 1
3×5 Pike Box Handstand Push ups
4×5/arm DB Single Arm Seated Press
5×8-10 Barbell Row or Ring Row
*To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5 Ring Dips are easy, add a 3-count in the support position with external rotation.
Metcon
Dead Turkey (Time)
Complete the following for time:
Cash In: 50 Airsquats
—–
10 Rounds:
2 Turkish Get-ups (53/35)
1 Deadlifts (225/155lb)
—–
Cash Out : 50 DoubleUnders
