11.16.2016

CrossFit Silos – CrossFit

Weightlifting

Overhead Banded Barbell Carry (3×1 25ft carry)

Today we are working on overhead Strength: Each athlete will complete three, 25 foot Overhead Barbell Kettlebell Carries. Instructions on setup: 1. Rack a barbell on the squat stand. 2. Grab two light kettlebells and attach one KB to each end of the barbell with either the green or blue resistance bands. 3. With the barbell on your back facing the direction you plan to walk- behind the neck press the barbell overhead. Athletes should place hands about mid-way between your snatch grip and clean grip. 4. Walk 25 feet to the other squat rack stabilizing the barbell overhead. 5. Rerack and repeat. Enter the load carried as lbs (barbell weight + KB weight)

Scaling options: If you can’t stablize the barbell and walk- athleteles should try isometric holds overhead from the pullup rig. Do three, 30 second overhead holds at a challenging weight.
Coaches: Squat stands should be set up on either end of the floor.

Banded Barbell OH Carry demo video here: https://www.youtube.com/watch?v=qCmND9FbY4k

Scaling demo video here: https://www.youtube.com/watch?v=2X-3CG-zUrs

Metcon

Freaky “‘Linda” (Time)

This workout should take athletes no longer than 30 minutes total. Setup will take 5-8 minutes.

Rep Scheme: 10-9-8-7-6-5-4-3-2-1

-Sumo Deadlift (1 1/2 BW)

-Cluster (60% BW)

Athletes will perform 10/8 calorie row between EACH set. The number of calories stays the same between all sets so at the end of the workout you will have completed 100/80 TOTAL cal row.

*RUN 200m ONLY IF there are more athletes than rowers available.

Note your load for both movements in the notes.
THIS IS YOUR HEAVY DAY. GO HEAVY.

Cluster Demo Video here: https://www.youtube.com/watch?v=plCzO45g9nc

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