11.6.2017

CrossFit Silos – CrossFit

Gymnastics

Two options for gymnastics today. If you can do deficit HS Pushups- do this option. Everyone else will be working on their handstand holds, donkey kicks and wall facing thigh taps.

Gymnasty: HS Split Hold + SL Thigh Taps

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Back-To-Wall Split Handstand Hold x 30 seconds

Interval 2 – Wall-Facing Single Leg Thigh Taps x 20 reps

Followed by. . .

For 60 seconds, perform one set of:

Donkey Kicks x max reps

Back-To-Wall Split Handstand Hold Demo: https://youtu.be/N8lRFArcHn0

Wall-Facing Single Leg Thigh Taps Demo: https://www.youtube.com/watch?v=HpBdskVlDPQ&feature=youtu.be

Donkey Kicks Demo: https://youtu.be/xHGMuzvRuzw

Deficit Handstand Push-ups (4×2-4-6)

Deficit Handstand Push-ups

4 Giant Sets:

2 Deficit Kipping Handstand Push-ups

4 Deficit Kipping Handstand Push-ups

6 Deficit Kipping Handstand Push-ups

Rest 2:00 between rounds

Athlete’s choice on deficit levels, with the

first two reps being the largest. The four reps are

completed at a lesser deficit, with the final

6 repetitions at the smallest, if not floor. Move

from deficits with as little rest as possible

Metcon

In preparation for the open— partner up. Your score for the workout below will be entered into Wodify by your partner. Once you finish the workout your partner will complete the same workout. You will enter your partner’s score into Wodify. Make sure to include any notes on scaling or split /tie-breaker times. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps based on the scoring rules! Have fun!

3R: 15 TTB-Lunge-KBS (Time)

3RFT: (10 minute time cap)

15 Strict Toes to Bar Modification (Rx+: 15 TTB)

15 Overhead Walking Lunges (45/25 plate)

15 American KBS 53/35 (Rx+: 70/53)

Strict Toes to Bar Modification Standard: https://www.youtube.com/watch?v=RyaH-9CnVoI&feature=em-uploademail

Toes to Bar Standard: https://www.youtube.com/watch?v=_03pCKOv4l4

Both feet (toes) must contact the bar for the rep to count.

American KBS standard: https://www.youtube.com/watch?v=vdezTMulJ-k

Cash Out

This should be done on your own time after class. This is not included in the class time.

2x Tabata Ab Mat Situps (AMRAP – Reps)

DOUBLE Tabata Abmat Sit up

:20/:10 x 16 (8 min clock)

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