HSPU and Pistol Squat progressions & WOD scaling
For Time:
800m Run OR 1000m Row OR 2000m BikeErg
10 Rounds (last round started before 22:00 mark)*** of:
6 HSPU
10 Alt. Pistol Squats
800m Run OR 1000m Row OR 2000m BikeErg
***There is no strict time cap for the WOD as a whole, but at the 22:00 mark, any athletes who are still on the couplet must complete the round they are on and then start the last run/row/bike.
Heavy Day! First set at 75% 1RM, build as able. Rest ~3 mins between sets. Record final set of 3, note loads for first/all sets to comments.
Newer athletes should start lighter and spend ample time drilling mechanics.
OPTIONAL: 30 sec. Wall-Facing Handstand Hold between each set
Alternating EMOM 8′:
1- 7 Burpee Box Jumps
2- 7 Thrusters (choose weight, same across)
Greg Glassman, a former gymnast, founded CrossFit®, Inc. in 2000. In his years coaching elite athletes, Coach Glassman found that the best way to achieve optimal fitness was not through specialization but rather through “constantly varied, functional movement, performed at high intensity.” In short, this means combining elements of Olympic weightlifting, gymnastics, sprinting, rowing and core conditioning to improve overall flexibility, strength, speed, endurance and agility.
Mon: 6am, 12pm, 4:30pm, 5:30pm, 6:30pm
Tue: 6am, 7am, 9:45am, 4:30pm, 5:30pm, 6:30pm
Wed: 6am, 12pm, 5:30pm, 6:30pm
Thur: 6am, 7am, 9:45am, 5:30pm, 6:30pm
Fri: 6am, 12pm, 4:30pm, 5:30pm
Sat: 8am, 9am, 10am
Sun: 9:30am Yoga, 11am-12:30pm Open Gym**
**Please check WOD/Blog for cancellations
Visit our sign-up page for dates of our next session
Copyright © · CrossFit Inner Loop 
