4/14/15 – CrossFit Silverback

13
Apr

4/14/15

CrossFit Silverback – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250

12 x Pass Thru (dislocates)

12 x Back Squat

12 x Around the World (left)

12 x Front Squat

12 x Around the World (right)

12 x Overhead Squat

12 x Pass Thru

GYMNASTICS SKILL BUILDING

Gymnastic Skill Building V.1

A.

Two sets, :

Handstand Hold/Nose to Wall hold x 30 secs

Rest 30s

Toes to Bar x 30 Secs (working on movement efficiency – make these as effortless as possible)

Rest 30s

Double-Unders x 30 Secs

Rest 30s

Strength

Shoulder Press

Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press (all 6 sets @ 85%

*Set 1 – 5 reps

*Set 2 – 5 reps

*Set 3 – 5 reps

*Set 4 – 5 reps

*Set 5 – 5 reps

*Set 6 – 5 reps

Shoulder Press

One set of:

Strict Shoulder Press x Max Reps @ 80% of 1-RM

Conditioning

Metcon (Time)

“Shoop”

21-15-9

Kettlebell Swings (70/53)

Wallballs (20/14)

400 Meter Run after each round

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