12.08.2017

CrossFit Silos – CrossFit

Gymnastics

If you do not have chest to bar pullups yet speak with your coach about a challenging and suitable scaling option like regular kipping pullups or feet elevated ring rows etc. This should not take more than 20 minutes.

Chest-To-Bar Pull-ups (5 max sets)

Find a max rep unbroken Chest to Bar Pull-Up set. These should be done between each set of backsquats. Record your highest set as your score.

Weightlifting

Superset the C2B pullups with Backsquats below. This should not take more than 20 minutes.

Back Squat (5×3 @ 85%)

Do a max set of pullups after every set of backsquats. To stay on track athletes need to limit their rest time to :90

Metcon 1

Rest 5 minutes between metcons.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

8 OH Alt Stationary Lunge* (1×45/25 plate)

8 Burpees to plate (two foot jump)

Metcon 2

Rest 5 minutes between metcons.

Row Conditioning 2017 (5 Rounds for time)

Coach will set a running clock:

Round 1: 50 cal row (reset rower)

rest :60

Round 2: 40 cal row (reset rower)

rest :60

Round 3: 30 cal row (reset rower)

rest :60

Round 4: 20 cal row (reset rower)

rest :60

Round 5: 10 cal row

Rest :60 exactly between rounds.

Record your time each round as your score.

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