12.27.2016

CrossFit Silos – CrossFit

Warm-up

Dead Bug / Hollow Holds Warmup (No Measure)

3 sets of 6-8 reps per leg and arm. Try this exercise first with bent or straight legs or arms. Once you’ve mastered above- try opposite arm opposite leg then switch. Again 3 sets of 6-8 reps each side. For an even harder challenge attach band to rig and pull with arms while raising/lowering legs. Same rep scheme. Remember to maintain a flat back and engage the core muscles to build a stronger core and midline. The Dead Bug is an exercise designed to strengthen your core. It gets its funny name because when you perform it, you look like a dead bug lying on its back with its legs in the air. But despite its strange name, the exercise is neither complicated nor crazy.
Dead bug video here: https://www.youtube.com/watch?v=UR_lWjVpfAM

Cindy Loves DT (Time)

For Time

-5 Rounds of “Cindy”*

-3 Rounds of “DT”**

-800 meter run

*1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats

**1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. (135/95)

Note your 800 meter time in the comments.

Rx+: (155/105)

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