11.17.2016

CrossFit Silos – CrossFit

Warm-up

“The Pick Drill” Rowing Technique (No Measure)

Practice Rowing Technique using “The Pick Drill” This basic warm-up drill involves transitioning through each part of the stroke, starting with just the arms, then arms and body, and finally, arms, body and legs for a full slide. Row 500 meters practicing technique based on video.
Crossfit demo video- https://www.youtube.com/watch?v=Unw84TWwySI

Metcon

1000m Row (Time)

Max Effort 1000m Row
This is a max effort test. Record your time as your score. After your complete this row- rest 3 minutes and move on to “Atomic Annie”

“Atomic Annie” (Time)

This Annie is nuclear!

50-40-30-20-10 reps:

-Double-unders

-Atomic Sit-ups (Rx: 35/15lb)

The should take athletes no more than 15 minutes to complete. If athletes cannot complete the workout in the allotted time- please scale to regular situps or lighten the load on the situps.
Rest 3 minutes after completing this workout and move on to the next component of the workout, the 400 meter farmer’s carry.

400m Farmer’s Carry (Time)

Rx: 53/35lb; Rx+ 70/53 This should take athletes no longer than 5-6 minutes to complete. If not- scale the load please.
This is the last component of the workout. This should take athletes no longer than 5 minutes to complete. If not- scale the load please.

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