04/16/2015 – CrossFit Silverback

15
Apr

04/16/2015

CrossFit Silverback – CrossFit All Levels

Warm-up

Run & Skip (No Measure)

Light Run x 4 with increasing intensity

High Knees 20m

Butt-Kickers x 20m

Skip x 20m

“Big Skip” x 20m

Side Skip x 20m

Siide Skip (opposite dir) x 20

GYMNASTICS SKILL BUILDING

Gymnastic Skill Building v3.

Two sets of:

Strict HandStand Push up/Nose To Wall Hold x 30 Sec

Rest 30 sec

Hanging Tuck Hold/L-Sit x 30seconds

Rest 30 Secs

Push Up Plank Hold x 30 Sed

Rest 30

Strength

Deadlift (Record set @ 95%)

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

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 2 reps @ 95%

Conditioning

Metcon (AMRAP – Rounds and Reps)

Mind Eraser

AMRAP 12:

7 Power Clean (135, 95#)

7 Burpees

200m Run

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