11.14.2016

CrossFit Silos – CrossFit

Gymnastics

Archer Pushups (3×10)

3 sets of 5R/5L- keep your arm straight!
Archer Pushup Video: https://www.youtube.com/watch?v=vDF7c_R3hic&index=12&list=PLgF6x_lZFRUKyWn9aZYZgWxsrSKxBePWE

Banded Ring MU Transition Drill (3×5)

Banded Ring Muscle Up Transition Drill: 3 sets of 5. Take turns using green bands. Practice the false grip. Keep elbows tight before tracing the chest and press to full extension.
Banded Ring Muscle Up Transition Drill Video: https://www.youtube.com/watch?v=KDTgPLPTLGE&feature=em-uploademail

Metcon

“Tabata Med Ball Triplet” (3 Rounds for reps)

Tabata Round 1: Tall Balls (20/14)

Tabata Round 2: Med ball sit-ups (20/14) – touch behind head and between feet

Tabata Round 3: REVERSE stationary lunges holding (20/14) med ball overhead

Rx: elbows must be locked out overhead)

Tabata is 8 rounds of 20 seconds on/10 seconds off. You finish all 8 rounds of tall balls before you move onto the 8 rounds of situps and finish with 8 rounds of REVERSE stationary lunges. Count your reps each round!

Score is total reps per round. There are 3 total rounds. No transition or rest time built in between the 3 rounds.
Tall Balls demo video: https://www.youtube.com/watch?v=E_ZIaWT8HNk

Cash Out

Max Strict Pullups

Cash Out: No more than 3 attempts to get max strict pulls- no kipping and must fully lock out the shoulder and elbow at the bottom of each rep i.e. each rep starts from a dead hang

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