5.9.2018

CrossFit Silos – CrossFit

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Warm-up

Reminder on how to read these tempo prescriptions: Example – @3331

1st Digit – Eccentric

2nd Digit – Bottom Position

3rd Digit – Concentric

4th Digit – Top Position

“X” – means to move as fast as possible.

“0” – means no pause

Kettlebell Jefferson Curl (3×6-8 @4111)

*The Jefferson’s Curl is a movement that should be loaded very light to start. It can help build spinal awareness and strength along the erectors. It is also a valuable tool for building mobility in the posterior chain.

Movement Demo: https://www.youtube.com/watch?v=N8a9RVOx_pE

Mixed Rack Suitcase FFESS (3×4-6 per leg @3011)

Movement Demo: https://www.youtube.com/watch?v=CizrQRiIRuQ

Metcon

Freak Show (3 Rounds for reps)

3 rounds for reps:


:60 Max Wall Balls (20/14)


:60 Max Hang Cleans (155/105)


:60 Max Box Jumps (24/20)


:60 Max American KBS (70/53)


1 min rest- record total reps per round!

Cash Out

800m Run (Time)

Max Effort 800m Run

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