12.15.2017

CrossFit Silos – CrossFit

Gymnastics

Superset Box Jump attempts with 10 GHD situps.

GHD Situps

Superset Box Jump attempts with 10 GHD situps.

MAX HEIGHT Single Leg Box Jump (Right) (AMRAP – Rounds and Reps)

In 10 minutes build to highest single leg box jump possible. Record highest jump per leg as a note or comment in performance

*Athletes must jump off and land on one leg only.*
Movement Demo: https://www.youtube.com/watch?v=qbZIilGUy7M

MAX HEIGHT Single Leg Box Jump (Left) (AMRAP – Rounds and Reps)

In 10 minutes build to highest single leg box jump possible. Record highest jump per leg as a note or comment in performance

*Athletes must jump off and land on one leg only.*
Movement Demo: https://www.youtube.com/watch?v=qbZIilGUy7M

Metcon

Metcon (No Measure)

30 min AMRAP

-20 Goblet Walking Lunge (10 per leg) 53/35 (Rx+: 70/53)

-200m Single KB Farmer Carry Right 53/35 (Rx+: 70/53)

-200m Single KB Farmer Carry Left 53/35 (Rx+: 70/53)

-20 Burpee Box Jump Overs (24/20) (Rx+: 10 Med Ball Athletic Burpee Box Jump OR Step Up with 20/14 ball to 24/20— please watch new movement demo video below)
Med ball Athletic Burpee BJ: https://youtu.be/tD9uHyoydDw

Cash Out (Optional/Make Up)

Metcon (No Measure)

4 sets:

Accumulate 1:00 Left Side plank + leg lifts

Accum 1:00 Right Side plank + leg lifts

30 Hanging L sit flutter kicks. Hanging from a pull-up bar.

Acc 1:00 superman hold

Leave a Reply

*

captcha

Please enter the CAPTCHA text