12.10.2018

CrossFit Silos – CrossFit

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Gymnastics

Gymnasty Handstand Complex (5×14)

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155156211523471/

Accumulate 5 quality sets of:

▪️1 wall walk

▪️6 side handstand walking steps to right

▪️6 steps back to start

▪️1 wall walk back down.

POINTS OF PERFORMANCE

▪️control walk to wall – squeeze in hollow while pushing away floor & taking smaller steps with hands instead of giant uncontrolled steps.

▪️eye sight gazing between hands.

▪️shift weight before walking. (straddle legs if more balance needed)

SCALE: start with feet on elevate 20in box and body in plank position. Walk hands towards box so you are in a stacked invested handstand (w. feet on box). Shift to each side 12 times OR shoulder tap 12 times. Return to start.

Metcon

There is no rest between rounds.

Metcon (5 Rounds for reps)

Every 2 min x 5 rounds:

100 Singles OR 50 Double unders

Max rep Front Squats from the rack @60-65% of your 1RM front squat.

Note weight used for front squats in comments.

Goat/Free

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