5.7.2018

CrossFit Silos – CrossFit

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Gymnastics

Spend 15 mins working on the handstand/skin the cat skill work below. 4 rounds for max reps

Gymnasty Handstands and Cats (4xmax reps)

4 rounds:

40 ft handstand walk* (20 reps)

4 skin the cats

*Scale to 20 Wall Facing Shoulder Taps (10 per side touch same hand/same shoulder)
Skin the Cat movement demo: https://www.youtube.com/watch?v=avlj56L_E-A

Metcon

This is the first workout every programmed on Crossfit.com. Advice on this workout here: https://journal.crossfit.com/article/cfj-crossfit-wod-180507

CF Mainsite WOD 5.7.2018 (Time)

For time, fast and heavy:

21 dumbbell thrusters (50/35)

Run 400 meters

18 dumbbell thrusters (50/35)

Run 400 meters

15 dumbbell thrusters (50/35)

Run 400 meters

Scaling

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option:

15 dumbbell thrusters

Run 300 meters

12 dumbbell thrusters

Run 300 meters

9 dumbbell thrusters

Run 300 meters
https://journal.crossfit.com/article/cfj-crossfit-wod-180507

Cash Out: Assault Bike Max Cal 3x:30 (3 Rounds for calories)

3 sets: :30 sec Assault Bike max calories

Rest 2 min between sets.

Cash Out

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