Increase weight ea set
Rest 5 minutes, then:
Scaling Options:
Wall balls – weight as needed
Or
Increase weight ea set
Scaling Options:
Run – 250M row
DU – 2X SU w/10 min DU practice after
Increase weight ea set
Scaling Options:
Muscle Ups -> Banded transition drill
Video courtesy of Gymnastics WOD. In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.
PC – as needed. Shoot for 80-85% of 1RM
Video courtesy of Pure Perfomance
Increase weight ea set
10 Min Pistol Skill Work
Video courtesy of CrossFit Team Offutt Tactical Fitness
Once comfortable, move on to…
Scaling Options:
Banded Pistols
Video courtesy of CrossFit Invictus. The lower you set the band, the more you do for the pistol. If the last time you did this, you had the band about hip height, lower it down at least one spot on the rig.
Ankle Mobility – Use a post to get to the bottom of the Pistol. Sit and hold.
After, rotate ankles with hands in controlled manner
Prep for….
Other than run, only one partner working at a time. Split WB and burpees as needed
Scaling Options:
WB – 14/12
If only one person shows, go 4 rounds:200M run w/MB, 15 WB, 10 burpee over ball.
If it is a team of 3, increase run to 600M, and add 15 reps to WB, and 10 to burpees
Video courtesy of Mobility WOD
Increase weight ea set*
*If you can’t do weighted ring dips, stick with body weight strict
Video courtesy of CrossFit HQ. Pay attention to the end position on the dip. Get that slight turn out to keep the shoulders in a stable position.
5 sets of one cycle.
Increase weight for each successful set
Video courtesy of Antonio Nieto-Hernandez. Each cycle should look like this.
Increase weight ea set
Scaling Options:
Power Snatch -> as needed
Strict chins – supine ring rows (keep body rigid)
Increase weight ea set
Do all 8 HSPU rounds first, then all 8 DU rounds, then all 8 Pull up rounds
Score each movement separate
Scaling Options:
HSPU ->wall walks -> static hold (ea successful 20 sec hold =1 rep)
Toe2Bar –> K2E ->laying T2B
Increase weight ea set
Video courtesy of Mike’s Gym. Coach B going over the finer points of the snatch balance. The next few weeks will be committed to getting you to drive yourself under the bar FAST and land solid.
Scaling Options:
BJ ->20/16
KBS ->35/25
Then…
Video courtesy of the CrossFit Games. Start at the 4:51 mark if you want to see the future of the sport and the legacy of on-going fitness. Unfortunately, we don’t have axle bars, but this one will still be a doosey with a regular bar.
Scaling Options:
C2B ->chin above ->supine ring rows
Bar weight -> as needed. Try to go heaver than what you use in “DT”
Joint Strike CrossFit 