02.04.2015 – CrossFit Silverback



Main – CrossFit All Levels


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


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


Metcon (3 Rounds for reps)

3 Rounds


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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