11.7.2018

CrossFit Silos – CrossFit

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Metcon

The handstand walk: https://www.youtube.com/watch?v=I5p2VVDupq8

Gymnastics

Spend 15-20 mins warming up with a spotter or against the wall depending on your skill level practicing handstand progression drills shown here or in the link below in preparation for today’s workout: https://journal.crossfit.com/article/handstand-walk-progression-with-austin-malleolo

Metcon (Time)

For time:

2-minute inverted hold* (Rx+ 2 min clock facing handstand hold**)

100 squats

50m bear crawl (Rx+ 25m handstand walk)

100 squats

30 push-ups*** (Rx+ 30 Ring Pushups)

*Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

**Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

***No hand release today!!!
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Here are some progressions to consider depending on your ability level: https://www.youtube.com/watch?v=6FBmE5gpWh4 (GET CREATIVE!)

Cash Out

Cash Out: “Date with a Dumbbell” (3 Rounds for reps)

Pick a SINGLE dumbbell- in a 10 min window complete in any order:

Round 1 score: Max Reps DB Hang Snatch

Round 2 score: Max Reps DB Row

Round 3 score: Max Reps Goblet Squat

Continue to move between each movement for a total of 10 minutes without stopping. Rep scheme is entirely up to you. Record the total number of reps for each movement as your score. Each rep = 1 rep. All reps are single arm except the goblet squats. Post weight of dumbbell used in comments.

Cash Out (Optional/Make Up)

10 x 100m Sprints (Time)

Sprint 100m
90 sec rest in between rounds

Score is total score of 10 rds combined (not including rest)
THIS IS ONLY FOR THE 6:30PM CLASS FROM ELECTION NIGHT!!

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