Warmup:
200M Jog
10 Cobra to Downward Dog
10 Hollow Rocks
10 Scorpions
10 Spider-Man Lunge w/twist
2 Wall Walks
:20 Wall-facing HS Hold
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
S/S/S:
10 Min to work Pistol Progression/Mobility
Video courtesy of Squat University.
With our de-load week, we’re going to take a little time working some skills that don’t get hit a lot. One of them is pistols. Follow the progression and mobility work in the video to get a little more comfortable squatting on one leg.
WOD:
5 Sets:
On a 2:00 Clock, complete:
10 Toe2Bar
8 Handstand Push Ups
Max Reps, alt Pistols in remaining time
Rest 2 Minutes between sets
Score = total Pistols
Video courtesy of CrossFit HQ.
Scaling Options:
Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups
HSPUs -> Pike Push ups off box -> Pike push-ups off floor
Pistols -> Box or plate step offs
Joint Strike CrossFit 