7.3.2018

CrossFit Silos – CrossFit

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Weightlifting

Allocate 30 minutes for this work. Spend 5 mins on the OHS active hip flexor drill. Spend 10 mins on the tempo OHS. Spend 15 minutes working up to a heavy single snatch balance for the day.

Mobility: OHS Active Hip Flexor Drill

Ladies use a 15lb bumper plate. Men use a 25lb plate. Do 3 sets of 10 going overhead if you can. Try and keep your torso upright to warmup your hips.

Movement Demo: https://www.facebook.com/113757665316500/videos/2184516928240553/

Tempo Overhead Squats (3×3 record heaviest)

OHS- 3 x 3 @ 73X1. Today we are working on tempo-pause OHS. We want athletes to work up to a heavy triple (NOT MAX). Do the 3 sets of 3 with a partner. Athlete not squatting should count out loud a 7 second eccentric descent (tempo) + a 3 second pause at the bottom + explode (X) from the bottom to the top (no bouncing out of the bottom) and a 1 second pause at the top- repeat two more reps then switch. Make sure to keep the pause at the top to 1 second- don’t hang out between reps for 2-3 seconds go right back into the 7 second.

Snatch Balance (1×1)

Metcon

10 MINUTE TIME CAP!

Battle Axe (Time)

7 Rounds for Time:

7 OHS (135/95)- NO RACKS

35 DUBs

10 MINUTE TIME CAP!

Cash Out

Cash Out: Midline Row-Sit (Time)

500 Meter Row

50 AbMat Sit-ups

250 Meter Row

30 Weighted AbMat Sit-ups (14/10)

100 Meter Row

20 Weighted AbMat Sit-ups (30/20)

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