9.27.2018

CrossFit Silos – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Every 90 secs x 18 mins (3 sets of each):

Station 1 – 8 Snatch-Grip Romanian Deadlift @4011 tempo

Station 2 – :45 Hollow Hold or Rocks

Station 3 – 6-8 Strict Pull-Ups @2111 tempo

Station 4 – 30 second handstand hold (wall or clock facing / accumulated okay)

Metcon

There’s a 20 minute time cap on this workout

Metcon (Time)

For time (20 min time cap!)

100′ Walking Lunge, 21 Pullups, 21 Abmat Sit ups

100′ Walking Lunge, 18 Pullups, 18 Abmat Sit ups

100′ Walking Lunge, 15 Pullups, 15 Abmat Sit ups

100′ Walking Lunge, 12 Pullups, 12 Abmat Sit ups

100′ Walking Lunge, 9 Pullups, 9 Abmat Sit ups

100′ Walking Lunge, 6 Pullups, 6 Abmat Sit ups

100′ Walking Lunge, 3 Pullups, 3 Abmat Sit ups

Cash Out

2 min AMRAP: Alt Pistol Squats (AMRAP – Reps)

With a 2 minute running clock AMRAP alternating pistol squats. Talk to your coach about a challenging scaling option that does not involve airsquats or other closed chain movements.

Consider the following scaling options (youtube if unfamiliar)

-Skater Squats

-Shrimp Squats

-Single Leg Wall Sit

-Elevated single leg squat (30″ box)

-Cossack Squats

-Single Leg Bulgarian Split Squat

Leave a Reply

*

captcha

Please enter the CAPTCHA text