Thursday, May 31st 2018



WOD “Regionals Workout”

9 Muscle ups (18 C2B)
30’ HSW  (9 HSPU / 3 wall walks)
36 Pistols (Step Ups)
30’ HSW
9 Muscle ups
30’ HSW
45 Pistols
9 Muscle ups
30’ HSW
54 Pistols
30’ HSW
For time

WOD Brief

Single legged squats, or pistols are about balance and strength placed together. We incorporate strengthening movements in our warmups and today we commit time to this position. Adjust and scale so that you can get solid work in to strength yourself in the position and work on the balance – utilize plates under heels, holding a plate for counterbalance, bands at the bottom of the squat, and ever deeper step ups.

Only through persistence can we improve this movement.

A full pistol is as follows – from the standing position on one foot, squat down to hip below parallel with the other foot in front of your body. Return to standing. At no point can the other foot touch the ground.

Today’s Regional workout brings us near to the end of our Regional workout experience – today with a triplet of complex movements.

You may not have any of these movements or you may have them all. Either way, adjust to your skill today and lets get better together.

Muscle ups are on the rings then scale to the bar muscle up, then to the chest to bar, then to pull ups (18 pull-ups).

Then we complete 30 feet of handstand walks – sorry no obstacles for us this year 😉  Scale to handstand pushups strict then kip or wall walks.

Finally pistols. alternating foot that squats with each repetition. From here we will scale to the most intense step up we can manage (intense = height of box in this case).

This is a technical workout so we will be seeking to move swiftly and confidently in each movement. This isn’t a race but instead dialed in mental focus.

Tomorrow we hit the Snatch, Rope Climbs, and a sprint as a TWO person team – call your buddy up and let’s go! Joey competes beginning tomorrow morning.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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