Monday July 9th

Brand New Squat Cycle- Take the first 5 Minutes To fill out your new sheet. This is going to be really simple compared to the last one. Going to have 2 squat days programmed in so it will be over before you know it. This is one of the oldest strength programs(Called “squats and milk”) in the book and this 2 day variation is used at CrossFit Mayhem.
It will test you physically and mentally. This is an easy week. Prepare for sore legs.  Every session you attend you are going to go for 20 unbroken reps of heavy back squat, starting at week 1 with 60 percent of your 1 rep max. Your sheet has 18 sessions listed on it. Every session add 5 pounds onto your last number… and go for 20. its that simple.

We are going to warm up with 30 Squat Therapy squats
Then 2 sets of 10 empty bar squats
Then 10 reps at 30 percent of your 1 rep max,
Then 10 reps at 40 percent of your 1 rep max
Now the fun part 20@60% percent of your 1 rep max.

Wod: (beginner option you can do weighted step ups, wall walks are difficult as well, would not reccommend subbing 10,20,30,40 handstand push ups unless you are extremely good at them)

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Scroll for scaling options.

CrossFit WOD 180104 Tips With Rory McKernan
The Pistol
Training the Pistol – Part 1
Scaling the Pistol With a Box

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option (You can scale with a box, or one leg behind the other like a coach will show you)
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

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