Don't forget to log your "19.2" scores by tonight!!

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WoD: "Smoking Gun"

Complete For Time The Rep Scheme

7 - 6 - 5 - 4 - 3 - 2 - 1

of:

Strict Muscle Ups

Pistol Squat, Left Leg

Pistol Squat, Right Leg

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• We all love a good barbell workout but learning how to control your own body body through space & range whilst working on positional strength is of huge benefit to your overall Fitness development.
• Today poses a nice good challenge. Namely speaking, how good & how strong is your upper body strength. CrossFit is widely known for advocating the "kipping" movement. This is indeed a valuable tool for us as it is a show of body control, core-to-extremity power, & is the way we can increase power output and our work capacity (i.e: getting more work done in less time).
• However, if we have not built up a decent amount of baseline strength to support the kipping stuff then it is like building a house on top of a sink hole. It may look great on the outset but as time goes on the house could crumble into the hole! Build your base as strong as possible and then the kipping will be even better. We will have some set guidelines to help you scale today if you know strict muscle ups isn't quire there yet.
• On the flip side comes a move that requires a heap of mobility & strength to come from your lower limbs. Single leg squats, or "pistols" as they are affectionately known as, are a show of your balance and symmetry between both sides of your body. Many of us can squat fairly deep with both legs, or even with a barbell on our backs, yet struggle with the demands of meeting the same range when we only get to use the one leg. This is largely down to tight calves &/or ankles than anything else. Think about your regular squat, do you lean forward a lot when you hit depth? This is an indicator that something may be ary with your calf/ankle mobility (Note: there would probably be other indicators to why that happens too but we are just using the calf thing to raise a point).
• Similar to the muscle up today, if you find you cannot hit range or are unable just yet to perform a full "pistol" then we will have some great options to help you today and this give us data on what areas we can focus on to get you there.
• Definitely starting out the week on a more technical fashion. This doesn't mean you find some level of intensity today. Just won't be the flashy sweaty type that's all!!
• Let the fun begin!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your TIME to your Beyond The Whiteboard account.