SKILL: Pistol Squats + Double Unders
Let’s switch things us a bit with our skill work. I have found that a lot of people are needing a bit more direction with the skill work now that we are all getting more proficient with these movements. Instead of just practicing the movements, how about we out a ‘mini-WOD’ into play? Keep reading for some ideas…
5 ROUNDS (not for time)
10 Pistol Squat
Double Unders
*For the Pistol Squats, use whatever scale or modification you have used for the past few months and are comfortable with, if need be. For the DU, you get to choose your poison. You can choose to set a time limit (30 Sec? 1 M?) and practice them, you can pick a low rep scheme if you are still trying to master it, or choose a large set if you have them ‘in the bag.’ This could be a chance to practice triple unders.
WOD: 5 RFT
10 R. Arm DB Hang Clean and Jerk (50/35)
10 L. Arm DB Hang Clean and Jerk
20 WB (20/14)
Also, as a heads-up the CrossFit Open starts today! This year the format is a bit ambiguous; there has not been a lot of communication as to how the announcements will be held or what the WOD formats will be. So, we will be taking more of a relaxed approach this year.
Some form of announcement will happen for 19.1 at 7:00 pm. There will still be a 6:30 pm class today, and we will wait and see what this years announcements look like before we modify the Thursday 6:30 pm class in the upcoming weeks, if need be. If you would like to come to the gym to watch the announcement we will try to stream one of the options available. I also have a small selection of snacks and drinks if you want to wait around to watch after an earlier class (or you could even come back to the gym from an earlier class.)
We will be completing the Open WODs on Saturdays, as usual. We will have to wait to see what 19.1 is before we make a schedule for the day, so stay tuned for that. Regardless of what the WOD is, feel free to stay after we finish on Saturdays for muffins and coffee! Let the Games Season begin (kind of?!)?
