Fitness, Health & Performance:
A. Deadlift test 1RM or 3RM
B. 3-4 sets not for time, working on the following skills:
L-Sit for max time
Weighted Pistol; build to a max weightmax weight
1-2 attempts at max unders
Comp Team Practice:
Choose from Sunday’s Open Workouts.
For Part A, you can build to a heavy but technically sound deadlift 1RM or 3RM. If you are new to CFW (less than 3 months), please do a 3RM. Part B includes some time to work on some skills. For L-Sit the Rx standard is on paralettes with a 45lb plate under your feet, though you can modify with a tuck sit or L-Sit on higher boxes. For the pistol, use 1 or 2 kettlebells to build up to a heavy single on each leg. If you aren’t quite there yet, work on any single leg strength work, as well as mobility so that you can work towards the pistol. There are a lot of progressions you can do here, from deck squats to single leg squats to a box, to superman squats, to heel elevated or counterweighted pistols. Play around with the different variations. Top off each set with a few attempts at max double unders.
Please post results to comments, including deadlift load, pistol loads, L-sit times and max double under numbers.