CrossFit Silos – CrossFit
Game
Shoot Thru Drill (Parallettes)
Athletes will perform the “Shoot Thru Drill” together as a group after they’ve practiced the movement. The Coach will call out: down, up and shoot it. Scale to box if you can’t use parallettes. Focus on maintaining full hip extension on the shoot and not letting your butt drop towards the floor.
Video demo 1 here: https://www.youtube.com/watch?v=B0kKQs-G6Lc&feature=youtu.be
Video demo 2 (skip to 1:20 minute mark for class drill) here: https://www.youtube.com/watch?v=93cu6w2rHLg
“Run BMC” (Time)
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Cash Out
Sumo Stance Good Mornings (3X10)
3 x 10 Sumo Stance Good Mornings
Video here: https://www.youtube.com/watch?v=ML_GHN6ZdpA
