10.27.2014 – CrossFit Silverback

26
Oct

10.27.2014

Main – CrossFit All Levels

Warm-up

The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

Buddy Ball (No Measure)

50 x Wall Ball

With a partner alternate between throw and catch on the wall ball. ex. Ath 1 throws hits the wall ball target ath 2 steps in and catches the ball then squats and throws, the two alternate until 50. Attempt to be in continuous movement (16lb, 10lb).

Strength & Power Development

Clean Pull (95% 5×5)

Back Squat (75%x5, 80% 3 x 5, 85%x 3)

WOD

Metcon (Time)

400M RUN

21 DEADLIFTS 225/155

21 TOES-TO-BAR

400M RUN

15 DEADLFITS 225/155

15 TOES-TO-BAR

400M RUN

9 DEADLIFTS 225/155

9 TOES-TO-BAR

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