Warm-up
Pistol Progression
Box pistols
Plate pistols
Supported Pistols
*10 min practice
Weightlifting
Front Squat (5 x 3)
5 x 3 @ 75%+
*Each set is 3 x 1 1/4 Front Squat
WOD: For Time
18-12-6
Pistols
HSPU
Deadlift 125/205
RX+
18-12-6
Pistols
Strict HSPU
Deadlift 155/225
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
