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
4 sets: 8-10 Banded or Kipping Pullups
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)
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 Double unders
25 min time cap- scale smart!
This is to be done on your own after class. Time cap: 10 mins.
Dead Bug Holds x 45 Sec.
Seated Good Mornings x 10 (45/35)