12.30.2016

CrossFit Silos – CrossFit

Weightlifting

Seated 25ft Sled Pull AHAP (Weight)

Do 4-5 sets and record your heaviest set. The sled weighs 25lbs. Make sure to double up the straps to achieve 25ft pulling distance. Two straps per sled. Athletes should be alternating hands on pulls. Feel free to sit on an ab mat if this hurts your bottom.
Video demo 1: https://www.youtube.com/watch?v=YWSfZ9tR-xc

Video demo 2: https://www.youtube.com/watch?v=qXFdCPUrBZw

Metcon

Ball Breaker (Time)

27-21-15-9:

-Double Unders (2x singles scale)

-Wallballs (20/14)

*Athletes will do 5 supinated (palms facing) grip pull-ups every time they break the doubleunders OR wall balls. Pick back up where you left off on the wall balls after completing the pullup penalty.

RX+ Any athlete that completes all sets straight through unbroken and fails to incur the pullup penalty is Rx+!

Cash Out

Sick Plank Cash Out (Time)

Planks, adding 10 sec each round. Half rest each round. 10 sec plank, 5 sec rest. 20 sec plank, 10 sec rest. 30 sec plan, 15 sec rest. Continue adding each round until failure to complete a round. Score is your plank time for your last round complete. Add load to notes for Rx+

Add a 20# weighted vest.

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