10.20.2017

CrossFit Silos – CrossFit

Gymnastics

There are many benefits to one legged squats, as they require a great amount of balance and flexibility, but they also fire up some smaller muscle groups in your legs.

Pistol Conditioning (4×10)

Ever work pistols just at the bottom?! This will help build ankle mobility and hip flexor strength bc you don’t have the momentum to help w getting your leg out and then heading into bottom.

Scale: stand on a plate (or two). Ultimately as you gain more strength and flexibility you’ll be able to use thinner plate.

Try 4x 10 (one leg out equals 1 rep) rest as needed between sets.

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155143142408471/

Metcon

THIS IS A PARTNER WORKOUT

Metcon (3 Rounds for reps)

Partner Up. For each of the movement below, partners can split up reps between movements however they want, working through as many rounds and reps as possible in 8 minutes:

Round 1: 8 Min AMRAP:

16 Kettlebell Swings (53/35)

8/5 Strict Pull-Ups

Rest 4 minutes, and then…

Round 2: 8 Min AMRAP:

10 Burpee Box Step-Overs (24/20)

10 GHD Back Extensions

Rest 4 minutes, and then…

Round 3: 8 Min AMRAP:

8 Alternating Single-Arm Dumbbell or KB HANG Snatches (50/35 DB) or (53/35 KB)

8 Athletic Burpees

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