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img_5355“A child’s mind will give you an idea of a man’s basic nature. Our purpose in life is to become more than what we are born as. Most people are not successful at this; they just think that they are. And you know, this is why it is so important for us to pick our students carefully. We do not want to create monsters.”
–Liao Sifu via John Chang, Taoist Immortal

Warm-up Drills
I. Dynamic Warm-up/Speed Ladder Agility Drills
II. Mobility

Impact/Focus: Pistols & Barbell Row EMOTM12
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:

Odd Minutes: Pistols x 10 (5R/5L)
Even Minutes: Barbell Row x 5

Notes: there are two movements, Pistols and Barbell Row, which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.

Post scores to comments.

“A Ventral Emphasis”
21-18-15-12-9-6-3 reps for time of
Ring Push-ups
GHD Sit-ups

Post scores to comments.

Skill Development: CrossFitter’s Choice
Select from the following options
I. Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Perform as per jump to chin over the bar position (i.e., flexed arm hang) and perform reps as controlled :05-:08 negatives.
II. Handstand Push-ups (strict or kipping) 5 sets of 5 reps
Perform as controlled :03-:05 second negatives, implementing appropriate deficits as required to ensure adequate challenge and movement ROM practice.

After completing the skill development training engage in some dedicated mashing and mobilizing for 5-10 minutes.

Samy Daghir

1 thought on “09.13.2016”

  1. Pistols & Barbell Row: Working on doing pistols w/out holding my foot with my hand… 105#x5 Barbell Rows

    “A Ventral Emphasis”: 14:14 Rx’d


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