Warmup:

200M jog

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X3

Increase weight ea set

Video courtesy of Troy CrossFit.  Third attack on High Bar Back Squats!  Reps drop to 3 per set, so go heavier than the 3X5 week.  Keep that tight torso!  Remember, these will improve your receive position in both the clean and snatch.

WOD:

EMOM for 18:

Min 1 – 10 Alternating Pistols

Min 2 – 45 Sec Handstand Hold

Min 3 – 3 Muscle Ups (Bar or Ring)

Want to see good, clean reps in each EMOM.  There is plenty of time each round, so don’t sacrifice form for speed.  And in each movement, a tight core will make things go MUCH better.  If you come down on the HS hold before 45 seconds, get back up on the wall as quick as possible, but at the 45 sec mark, come off the wall.

 

Scaling Options:

Pistols ->  Banded Pistols* -> Pistols to target

Video courtesy of Invictus Athletics

Handstand Hold -> Pike Push Up hold off box -> Plank

Mus -> 3 Pull ups/3 Ring dips per rep -> Banded Ring Muscle Up transitions* -> Jumping Bar Muscle Ups**

Video courtesy of Gymnastics WOD.  Demo for Banded Ring Muscle Up Transitions.  If you already have the strength to string multiple pull ups and ring dips together, but still can’t get a muscle up, work these.

Video courtesy of ZOAR Fitness.  Demo of jumping bar muscle ups.  Same principal applies here.  If you are able to string multiple pull ups and dips together, but can’t get the bar MUs, work this to get the body used to get the movement patterns down.

 

Cool Down:

Oly Wall Sit* – 3 Min

Video courtesy of Albany CrossFIt

 

Thread the Needle Hold – 1 Min per side