8.16.2018

CrossFit Silos – CrossFit

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Warm-up

Metcon (No Measure)

4 Sets:

6-8 Half Kneeling Kettlebell Press/side (pause 2 sec at the top of each rep)

12 Scapular Push Ups

12 Side Plank Rotations/side

Rest 30 seconds after each movement.

Build load with each set of weighted movements. Emphasis on stability. Stay in control.

Movement Demos:

Side plank: https://youtu.be/oMF8P-FT_eo

SA Kneeling KB Press: https://youtu.be/wlAJN3GzJWA

Metcon

Goal is to go unbroken on all movements!

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

3 Thrusters 115/75 (Rx+ 3 Thrusters 135/95 lbs)

6 Knee Raises (Rx+ 6 Toes to Bar)

12 American KBS 44/25 (Rx+ 53/35)

Scale to 6 DB Thrusters (2×35/15) and V-ups for Knee Raises/Toes to Bar

Cash Out

Sick Plank Cash Out (Time)

Planks, adding 10 sec each round. Half rest each round. 10 sec plank, 5 sec rest. 20 sec plank, 10 sec rest. 30 sec plan, 15 sec rest. Continue adding each round until failure to complete a round. Score is your plank time for your last round complete. Add load to notes for Rx+

Add a 20# weighted vest.

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