Pistols

3-3-3-3-3

scale acordingly, try and use less help if possible, or add weight.

 

5 Rounds HEAVY as possible.

 

1 to 10 to 1

1 of each movement then 2 of each movement then 3 of each till you hit ten, then ramp back down. 9 of each movement, 8 of each movement, till you hit 1 again.

 

3 – Turkish Get Up Progressions per side.

Pistol —— Pistol VIdeo

5-5-5-5 (per leg)

 

Read this artice on Grease the Groove

 

3 Rounds for time.

500m Row
12 Deadlifts 70% 1-RM
21 Box Jumps (M: 24? / F: 20?)

 

Handstands

Video on the hollow body position, for getting over head.

Today work on getting upside down, hollowing out, and holding unassisted for a little longer then last time. If you can hold in a good hollowed out position for a substantial amount of time, start practicing the act lowering your head to the floor. Basically the beginning stage of an unassisted handstand push-up.

 

As Many Rounds As Possible (AMRAP) in 20 min of:

15 – Body weight Push-ups

8 – Front Squat (70% 1 rm)

5 – Kettlebell Snatch per arm (53/35)

More skill work today, Were going back to work on the pistols again. Keep doing your progressions and try moving toward using no bands or adding a kettlebell.

 

 

Pistols / Single Leg Squat

5-5-5-5-5 (per side)

 

For time: (135/75)
Hang Power Clean + Press, 3 reps
1000m Row (no rower? 1/2 mile run)

Hang Power Clean + Press, 5 reps
750m Row or (1/4 mile run)
Hang Power Clean + Press, 7 reps
500m Row or (1/4 mile run)
Hang Power Clean + Press, 9 reps
250m Row or (run to fire hydrant and back)

Good work with the skill’s yesterday. Seem’s like more people are ready for the pistol then Tina and I thought. So thats really encouraging.

Today were gonna start getting used to being upside down. We dont expect you to be doing handstand push-up in a week BUT, the sky is the limit and as you already know, we set no limits. You go as far as you allow your self to reach.

 

 

 

 

Handstands ::check video’s above::

 

      21-15-9 – for time (this is a workout we use to measure progress, so check your sheets and beat that time!

This week were going to start concentrating on some more basic skill review and work.  We have been noticing a huge step forward in strength, endurance and work capacity, BUT we don’t want to fall into that easy rut of not having any basic skill movement improvement or mastering. What were talking about are things like primal movements like “the squat”, or “the handstand” things like that. Movement. The basic movement patters we need to, JUST DO, to survive and to get better at the sport of CrossFit and Life. We want everyone to have ABSOLUTE strength, not relative strength. When your put to a challenge we want you to perform in that absolute strength realm where people look at you and KNOW your strong. Not only will we look strong and athletic, but we perform strong and ARE athletic. Something that is missing in today’s athletes.. We may implement another challenge soon, we will see.

 

Today we will be working on the body weight squat or “air squat”. We want this movement down pat for EVERYONE, not letting people fall into the “I will get there one day” mode, while squatting a ton of weight before they can even squat past there knees comfortably.

Ultimately we want everyone to be able to perform the Single Leg Squat or the “Pistol”.

 

WOD:

Air Squat

Pistol ————–> VIDEO  (only to be performed if you have the OK from a coach. Then must be done using a progression.)

 

Turkish Get Up

2- Turkish Get Up progressions per side. 30-50%  —–> VIDEO

 

2- Double Turkish Get Up’s per side. 40-60%

4- Heavy single Turkish Get up’s per side. Ramp up to 100% ———–> Heavy Single T.G.U VIDEO

 

Front Squat

5-5-5-5

 

3 Rounds for time…