12.1.2017

CrossFit Silos – CrossFit

Warm-up

“PERFECT practice makes PERFECT” Coach B

Mobility: OHS Active Hip Flexor Drill (3×10)

Ladies use a 15lb bumper plate. Men use a 25lb plate. Do 3 sets of 10 going overhead if you can. Try and keep your torso upright to warmup your hips.

Movement Demo: https://www.facebook.com/113757665316500/videos/2184516928240553/

Weightlifting

Athletes should use the same weight for ALL sets. Only go down in weight if you can’t sustain the pace with solid form.

Bear Complex 12-9-6 (Weight)

For Weight:

12 sets Bear Complex

Rest 4 mins

9 sets Bear Complex

Rest 3 mins

6 sets Bear Complex

Bear Complex =

Power Clean; (no squat Clean)

Front Squat; (no squat clean?

Push Press (bar lands behind head);

Back Squat;

Push-Press (bar lands on chest)

Rx: Each set must be unbroken.

Males: 100% BW

Females: 75% BW
Rules:

1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.

2. Rest as needed between sets.

3. No re-grip allowed.

4. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

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