3.26.2018

CrossFit Silos – CrossFit

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Gymnastics

Gymnasty Complex 2 (No Measure)

Pick a level to work from today modifying movements and progressions as needed, alternating between movements

Level 3

3×5-7 Strict Handstand Push ups (add deficit, break up reps as needed)

4×5-7 Strict Ring Dips

5×5-7 Barbell Row (moderate to heavy)

Level 2

3×5-7 Strict Handstand Push ups to reduced ROM (no more than 2 abmats, break up reps as needed)

4×5-7 Strict Bar Dips

5×5-7 Barbell Row (moderate)

Level 1

3×5 Pike Box Handstand Push ups

4×5/arm DB Single Arm Seated Press

5×8-10 Barbell Row or Ring Row

*To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5 Ring Dips are easy, add a 3-count in the support position with external rotation.

Metcon

Metcon (Time)

4 Rounds for Time:

8, 1-Arm Standing DB Shoulder-to-Overhead – Right (50/35)

8 Pistols – ALL Left side

8, 1-Arm Standing DB Shoulder-to-Overhead -Left (50/35)

8 Pistols – ALL Right side

400m Run or 500/400m row only if rain!

Make sure to note the weight used if you scale the S20 in comments.

Cash Out

50 Wall Balls for Time (20/14) (Time)

50 Wall Balls for Time* (20/14)

Rx+: Men use 30lb slam ball, Women use 20lb wall ball

*:30 accumulated L-sit on 2 plyo boxes every break: https://www.youtube.com/watch?v=LCoq2cTggQQ

I recommend raising height of box to 20″ or 24″ and using two dumbbells under your hands to make wrist flexion easier.

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