11.13.2017

CrossFit Silos – CrossFit

Skill / Technique Work

Two options for skill today. If you can do ring muscle ups- work on those. If not, do the skill work below alternating movements (Row then Weighted Maltese Hold) EMOM for 10 minutes (5 sets each). This is a warmup so no score to really record. Just note the amount of time you held the maltese and record the reps for your last set of rows.

Max Ring Muscle Ups (AMRAP – Reps)

Ring Muscle Up EMOM

Min 1: Max Ring Muscle Ups

Min 2: Rest

Repeat for 10 mins. (5, 1 minute max effort sets)

Record your total reps as your score.

One Arm Inverted Barbell Row (5 sets)

Movement Demo: https://youtu.be/17XxJ5Quy6g
Record the # of reps PER ARM on your last set.

Weighted Maltese Hold (5 sets)

Movement Demo: https://youtu.be/Wt8dRpM0wGU
Ladies use 2x15lb DB men use 2×25 or 30lb DB. You’ll need a bench or two boxes to lay on.

Metcon

Metcon (No Measure)

“Cement Mixer”

Every 3:00 for 7 rounds:

Run 400m

12 Toes to Bar

Cash Out

Cash Out- Step Ups, KB FR Wall Sit, Rollout (AMRAP – Rounds and Reps)

4 sets:

-10/10 Box step-ups holding kettlebells at your sides. Do all 10 on one leg then switch. Step-up and down so that the same foot stays on the box for the entire rep. (35/18)

-:30 Double KB front rack wall sit using the same kettlebells as the step-ups

-10 barbell roll-outs Movement demo: https://www.youtube.com/watch?v=vT_EtY2IQ5c

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