12.02.2016

CrossFit Silos – CrossFit

Weightlifting

Barbell Row (3×10 AHAP)

3 sets of 10 Bent Over Rows for Quality Reps As Heavy As Possible (AHAP). Record your heaviest set of 10 for your “score”Please- no “bro rows” No wild flaring chicken wing elbow positions. If it doesn’t feel like your deadlift or clean pull you are doing it wrong. Your back should not be rounded. Bent Over Rows Video: https://www.youtube.com/watch?v=bR_t1qAMVo4

Kettlebell Bottoms Up Press (3×10)

Shoulder & Core Stability: 3 sets of 5 on each arm. Go light and focus on keeping your core tight. Bottoms-up presses teach the body how to stabilize and force the shoulder to find the most stable pathway. These benefits can greatly help your other presses. Recommend men start with 35lb Kettlebell and women start with 18lb. Go up in load only after you perfect form.
Kettlebell Press Video here: https://www.youtube.com/watch?v=Piq0LD1M0K4

Metcon

21-15-9 Drop & OH Squat (Time)

Crossfit Mainsite Workout:

21-15-9

Deadlift (205/135)- Overhand Grip only- NO HOOK or MIXED/REVERSE GRIP

OHS (115/65) – NO RACK

Rx+:

Deadlifts: 225/155

OHS: 135/95
Play video here: https://www.youtube.com/watch?v=t3d1pCkEqzE

Cash Out

Max Inverted Strict Bar Row (1 Set for Max Unbroken Reps)

1 attempt max unbroken reps – chest must touch bar on every rep for Rx. Back must be parallel to floor and feet must be raised to meet the hips for Rx. Feet on floor is a scaling option.
Inverted Strict Bar Row Video: https://www.youtube.com/watch?v=dvkIaarnf0g

Record your heaviest unbroken set.

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