CrossFit Silos – CrossFit

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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.


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

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