11.18.2016

CrossFit Silos – CrossFit

Warm-up

TGU + Ring Holds (No Measure)

5 rounds for quality reps:

A single 30 second isometric static hold on rings.

4 Turkish Getups (2 per arm) 53/35lb or 44/25lb

Rest 1 minute between sets.
Isometric Holds video here: https://www.youtube.com/watch?v=wC0E7ehoUyM

Metcon

“Time Under Tension” (8 Rounds for reps)

4 Rounds: Load the barbell with NO MORE THAN 50% of your 1RM BS:

-30 sec Backsquat

-30 sec Backsquat Hold (hip crease must be below parallel the entire hold for Rx)

NO REST BETWEEN THE 4 ROUNDS

REST 2 MINS TO TRANSITION LOAD THEN..

4 Rounds: Load the barbell with NO MORE THAN 50% of your 1RM Push Jerk or S2O:

-30 sec OH Press OR Push Press OR Push Jerk*

-30 OH Hold (elbows must be fully locked out)

*Mix and match Press-PP or PJ as much as you want.

NO REST BETWEEN THE 4 ROUNDS

Record total number of reps each round for each set. Athletes must load no more than 50% of their 1RM BS or Push Jerk. If the athlete re-racks, brings the hips above parallel or brings the barbell below the full lock out position at any point in time during the backsquat hold or OH hold this is NOT Rx.
COACHES- You just need a 10 minute running clock. Total working time is 8 minutes.

ATHLETES- Be smart with your weight. If you have never done isometric holds be conservative and go light. This is not meant to be a heavy day.

Cash Out

“Headbangers Ball Slams” (Time)

50 ball slams for time (30/15)
Demo video here: https://www.youtube.com/watch?v=7gLEmS4nwi0

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