CrossFit Silos – CrossFit
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.
