02.04.2015 – CrossFit Silverback

3
Feb

02.04.2015

Main – CrossFit All Levels

Warm-up

Med Ball Complex (No Measure)

Jog 200m then:

With a partner

30 sec Underhand Toss

30 sec Wall Ball Toss

30 sec Electric Chair Toss

30 sec Seated Toss

30 sec Partner Twist

Repeat

Buy In

Down and Back (No Measure)

2 Rounds

Work with a partner relay style

after each movement.

Walking Lunges x 20m

Burpee Broad Jumps x 20m

Bear Crawl x 20m
Bear Crawl is performed deliberately with the hips kept at the same level as the shoulders

Gymnastics Conditioning

Navy Seal Complex (As above)

Courtesy Stew Smith:

All Pull Ups performed strict, no kip.

2 sets of 7: Dead Hang Pull Up

2 sets of 7: Wide Grip

2 sets of 7: Chin Up

2 sets of 7: Close Grip

2 sets of 7: Cliff Hanger

Conditioning

Metcon (3 Rounds for reps)

3 Rounds

3 Min AMRAP

5 x Ground to Overhead 135/85

20 x Double Unders

After 3 min rest 1 min
Record each round separately, make every effort to repeat or improve on the previous round.

Cash Out

Metcon (No Measure)

Coach’s mobility

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