20min AMRAP
- 5 HSPU
- 10 Pistols (total, alternating legs)
- 15 Pull Ups
Strength Work
- 3x 5 Strict Press @ 75/80/85% 1RM
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD: Benchmark Day!!! A lot of pushing/pulling on the shoulders, so get in early and stretch them out. To assist with pistol mobility, roll your ankles and calves to increase stability.
- Hand Stand Push Ups (HSPUs): We’ve done a lot of these this month, so hopefully you see some gains. HSPUs can be done strict, kipping, or scaled using pike push-ups. Ensure you have good hand placement, 6-12 inches away from the wall and slightly wider than shoulder-width apart.
- Pistols: A pistol is a single leg squat that helps improve balance and strengthens stabilizing muscles in the leg. Check out his article and video on pistol progressions and points of performance.
- Pull Ups: Strict, Kipping, or Butterfly. As always,
- HSPU: Reduce the range of motion by adding ABMAT under your head, or do pike presses on a box
- Pistols: If the athlete struggles with range of motion or flexibility, then try squatting onto a box or place a weight under their heal. If strength or balance is a problem, then use a counter weight or use the rig to assist during the squat.
- Pull Ups: Banded or jumping pull ups.