12.13.2016

CrossFit Silos – CrossFit

Warm-up

Bring Sally Up (135/95)

RX loads are 135/95 Rx- SCALE APPROPRIATELY! Squat down (hip crease below parallel) when it says down, stand up when it says up. Coaches: You must download the song or find it on YouTube for this warmup. Record your reps for the “warmup” as your score.
Video with music here: https://www.youtube.com/watch?v=fc2mZkyb2so

Metcon

“The Cinco 1” (Crossfit Games 2013) (Time)

3 RFT:

5 Deadlifts (275 / 185 lbs)

5 weighted One-legged squats, left leg (35 / 18 lb KB)

5 weighted One-legged squats, right leg (35 / 18 lb KB)

Then,

8 wall walks (not RX)

RX+: 53/35lb KB + 8 HSPU instead of 8 Wall Walks
Watch Games contenders perform this workout here: https://www.youtube.com/watch?v=jx5Z86CipZI

Cash Out

100 Med Ball Side Throws (20/14) (Demo here: https://www.youtube.com/watch?v=iNLLLZ8)

Throw is performed on the wall. Make sure to switch sides halfway through or every 25. This exercise works the legs, core, and shoulders. Throw the ball like you mean it and use your hips. Get out what you put in. Record weight used and reps complete.

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