CrossFit Silos – CrossFit

Skill / Technique Work

Spend no more than 15 mins on the skill work below. If you don’t have pullups please do the non-scored skill work. If you do have pullups do the scored skill work or muscle ups if you have them!


3 attempts at a max set

Kipping Practice Jan 2018 (AMRAP – Reps)

1 min MAX SET UNBROKEN Complex:

1 Pull-up (Rx+: 1 CTB Pull-up)


Pullup Progression Work Jan 2018 (No Measure)

2 sets: 8-10 Scapular Circles

Rest 1 min

2 sets: 6-8 Arch to hollow swings

Rest :30

4 sets: 8-10 Banded or Kipping Pullups

Rest 2:00

Each set should take no more than 5-7 mins.


25 min time cap- scale smart! Grab a box, kettlebell, empty barbell, GHD, wall ball and your jump rope.

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
25 min time cap- scale smart!

Cash Out

This is to be done on your own after class. Time cap: 10 mins.

Metcon (Time)

3 Sets:

Dead Bug Holds x 45 Sec.

Seated Good Mornings x 10 (45/35)

500m row

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