CrossFit Silos – CrossFit
Gymnasty Complex 2 (No Measure)
Pick a level to work from today modifying movements and progressions as needed, alternating between movements
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)
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)
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.
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.
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.