12.28.2016

CrossFit Silos – CrossFit

Warm-up

Gymnastics Compression Drills (No Measure)

This drill is designed to work the handstand. Athletes should do at least 3 sets 10 forward and 3 sets of 10 walking backward. Think hips up before you shift back. No donkey kicks! Feet should stay below your hips not above. Keep elbows should be locked out and drive the hands into the ground.
Video here: https://www.youtube.com/watch?v=mC4sBN6E_R8

Metcon

10 AMRAP Farmer Toes (Time)

-50’ Single Arm Farmer’s Carry Right (55/35)

-5 Box Jumps, 30/24”

-50’ Single Arm Farmer’s Carry Left (55/35)

-5 Strict Toes to Bar* (NO KIPPING- proposed/preferred scale video demo below)

Rx+: (70/53)

*This is the preferred scale for strict toes to bar: https://www.youtube.com/watch?v=d5yQMplTevU
Demo strict toes to bar (2 styles) : https://www.youtube.com/watch?v=kNkD88K7t0Y

Cash Out

Core Work: V-Ups-Back Ext-Hollow-Plank (8 Rounds for reps)

5 rounds of:

12 V-ups

12 GHD Back Extensions

12 Hollow Rocks

+

3 rounds of 1 rep below:

1 Rep: 30 s Rt Plank + 30 s Lt Plank + 60 s Plank

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