3 rds. pistols holding TRX straps. Planks with feet in TRX straps.

This article continues to open Part 3 for me. Am I the only one having this issue?

Rx 3+500m +26 pistol

3 squat snatches shy of 1 set. 115#

2 rounds plus 111m (started off the rower and fumbled the start but pleased I got 2 rounds) Scaled to 115lbs. Otherwise rxd. Didn’t miss a single snatch today. 188lbs./69.5”/lvl40

https://youtu.be/s2rSYd75FvU

scaled to 105# SN: 2 rds + row & 32 pistols in 3rd round

Rx 2R+row500m+one leg squat 12reps

OPTION 1 Complete as many rounds as possible in 20 minutes of: 400-m Tun 42 alternating single-leg squats 10 squat snatches at 115 lb. 3 rounds

3 squat snatches shy of 2 rounds RX This was a fun one!

As rx'd, 2 rounds + 3 pistols. Good one. Fun to practice snatches when fatigued. No misses in round 1; missed three in round 2. Disappointing, but the pistols took their toll on my legs. I'm reasonably good with pistols, so 50 didn't sound bad, but they definitely added up. Rows were 1:51, 1:50 and 1:49. Lungs felt good so I rowed hard. 46m/5'10"/180

2 rounds with bike rx

3 rds 300 m row 10 pistols assisted w 10lb dumbbell 10 dumbbell squat snatch 40lb

On the sequence number 4, the athlete should jump (triple extension) and then pull 👌

AMRAP 30 mins 500m row 50 lunges 10 snatch (95lbs) 5 rounds

3 rounds of 500m row 40 pistol squats 10 snatches at 95 lbs

20 min AMRAP 500-m row 50 single-leg squats, alternating (full range of motion/assisted) 12 squat snatches (50lb dumbbell/alternating) 3 rounds - between 6:30-7 min per round)

2 rounds+row+SLS, after time finished snatches 500m roe 30 SLS @65lb SS

Subbed 20' AMRAP of 25 burpees 50 pistols 12 (6-6) one arm squat snatches with a 24kg kettlebell 2 rounds+25burpees+12 pistols

Scaled 20 min AMRAP 500m row 50 air squats 10 push press @ 50kg 4 rounds 👍

1+500m skiers+47 (18” bench) 75#

2 rounds scaled.

2 rounds + 500m row/ 15 pistols. Still sick, but it is starting to clear up. I will be doing this one again in the near future, aiming for 4 solid rounds.

Scaled to 95 lbs for the squat snatches 40 pistols alternating with 10 lb plate out in front for balance 2 rounds less the final snatches due to dizziness 14 minutes

Scaled to my garage: 1000m bike erg 50 lunges 10 deadlifts 135 4+631

Modified to 20 minute AMRAP of: 500 m row 30 alternating pistols 10 squat snatch @ 95# (105# second round) 2 rounds plus row plus 9 pistols

3rds + 500m + 39 SQTs 500m Row 50 Alt. Toe nail SQT 10 SN (65lb) hand is still weak in OH position from failed clean attempt

Got through the 50 pistols on the first round. Rx

Rx’d - 2 rnds + 500m/50 pistols/7 SS

2+75m rx

M/45/6'2"/180# Scaled/modified to 20 min Amrap 500m row 50 reverse lunges 10 squat snatches 95# 3 rds + 500m + 9 lunges

34/M/195/5’9 4 rounds: 500m row 20 Alternating pistols 10 squat snatches (95lbs) 21:40

Event 1 for the 2020 CrossFit games. Calling it now. But Snatches will be at 185 / 135.

Used 2” plate under heel for pistols Scaled Squat snatch to 75# 1 Rd + 500m row + 25 pistols

For quality! 400m Run! 20 alt. Pistols...slight heel elevation. 10 OHSQ @ 65#s! 4 rounds (20:08) had to finish it! ;)

M/44 20 amrap: 500 row+50 lunge+10 sq snatch@135 (3 rounds)

Subbed/scaled AMRAP 20mins 400m run 50 single leg squat 10 snatches (65#) 2 Rds + 400m Run + 50 pistols + 4 snatches My pistols are still not nearly deep enough but now I can at least get down at least halfway without falling over. 🤷🏻‍♀️

Scaled 20 min 400m run 50 walking lunges 10 hang power snatch 95# 2 rds + 200m Runs costing me too much time and lunges had to be moderately paced

1 rd plus 4 Snatched Assisted Single Squats

2+51 Rx, (2 rounds + 500m row and 50 pistols)

1 round rx’d

There is a lot of redundancy in this workout! Each movement will have a significant impact on the other movements. I will try to have athletes achieve about 3.5-4 rounds of this workout as I think 5 rounds might only be achieve by the elite. Here are some scaling thoughts: Row: The row should be the easiest part of this workout for most athletes. I will consider reducing the distance if rowing 500m will take longer the 2:30. Single-leg Squat: I expect a high volume of reps to accumulate (200+ for some?). Due to the volume and the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel, using a light load as counter-balance, or by performing the movement standing on a box. Other options could be to perform single-leg squats on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a bulgarian split squat or a reverse lunge could be great options. Regardless of the option being performed, I anticipate reducing the reps to about 30 per round for most of my athletes. Squat Snatch: I consider the load to be moderate, where consistent singles should be able to be performed each round. I will reduce the load to allow for sound mechanics and a consistent pace. For athletes where the technical/flexibility demand of the movement is too difficult, I will have them perform a power snatch and lower into an overhead squat as best as possible. Equipment Restrictions: I may need to modify this workout, in a group setting, due to being limited on rowers. The partner option I will likely use is: AMRAP 20 minutes Partner 1: Row 500m Partner 2: Single-leg squats Partner 3: Squat snatch *Athletes rotate when the athlete on the rower completes 500 meters. I will not allow athletes to complete more than 50 single-leg squats and I may increase the load slightly on the squat snatches....if 10 reps at 135/95 is very easy to complete before 500 meters has been rowed.

Scaled . Globo gym. 500 m row . 50 stepups with a 60 lb DB. 16 snatch’s 60 lb DB. 2+ 500 m row , 50 setups .

Scaled to 50 walking lunges and 75# SS 3 rounds + 120m row

20cal on elliptical trainer 50 1-leg squats down to 12" box (sit) 16 1-arm dumbbell squat snatches, alternating, 33lbs DB Completed 3 rounds + 13.0 calories

2 rounds + 140 meters Scaled snatches to 95 lbs.

Scaled to 20 min amrap 500m row 30 "single leg squats" using 20" box Stood next to the box and tried to mimic a single leg squat as much as I could 5 squat snatches @ 95# 2 rnds plus 400m row m/49/175

2 rds Rx Single-leg squats were slower than normal for me, and I’m already slower than most at them.

Globo scale: sub 16 dumbbell squat snatches 35/50lbs (m/f) if you don't have a barbell and bumpers. Scale down if your form on these are not good. For pistols, sub Bulgarian split squats, band assisted pistols, or deep box/bench step ups with the dumbbell if you are not proficient in pistols (work the skill before the wod). Sub 400m run or 27 cal assault bike for row if without an erg.

Warm up for 191022: GENERAL WARM-UP With a partner, row 2000 meters > Alternate 250-meter intervals. When "resting," do: Round 1: 10 active Spidermans + 10 PVC pass-throughs Round 2: 5 squat therapy squats + 10 PVC muscle snatches Round 3: 10 overhead squats + 10 PVC power snatches Round 4: 10 PVC squat snatches with a 2-sec pause at the bottom of the squat SPECIFIC WARM-UP Single-leg squats Perform 5 reps of each, per leg: Reverse lunge Reverse lunge with back foot off the ground Assisted single-leg squat holding onto rings Single-leg squat Squat snatch Perform 5 reps of each using an empty barbell: Hang muscle-snatch Overhead squat Hang squat snatch Squat snatch Build-up Every 2:00 for 3 sets, build to working weight by performing 3 squat snatches and 2 alternating single-leg squats.

Champions Club Scaling Notes: RANT: The number that is going to jump out is the 50 on the single-leg squats. But the number that should jump out is the 20 minutes. Considering this is a short time cap for a workout with this many single-leg squats (and... wow I just noticed the 135# on snatches) I think you make two choices today: for quality or for intensity. If it's for quality, do the workout as listed, just extend to 30-35 minutes. Go hard on the row, slow/precise on the single-leg squat/snatch parts. But when you see "single-leg squat," don't just think pistol. A lunge is a single-leg squat. Sub those for pistols (and practice pistols in the warmup) and you have yourself a pretty intense 20 minute workout. I SHOULD TRY THIS AS RX'D IF: Man... all I know is I know this one is not for me as rx'd. You gotta be a bad boy to do this. Or girl. GROUP VERSION: See the rant. I'd go with the lunges. Running for rowing. INJURY VERSION: Themes: locomotion, unilateral loading, jumping, squatting, overhead - pick 3 movements and go for 20 minutes. Reps for two of them should be something that you have to break up after the second or third round. WARMUP Jump rope - always/running prep Pistol - if you're not doing them in the workout, lunges if you are Box jump - landing for cleans Squat - snatch prep Handstand - overhead prep GENERAL FEAR LEVEL: 5 as listed. 7 with a good modification

INTENDED STIMULUS . That's a lot of single-leg squats! Consider for a second this same workout with air squats instead of pistols. Estimate how many rounds you would get realistically in that case. Once you have done that, think about today's workout. Even if you are very good at single-leg squats, you know your cycle-time there is considerably slower than with air squats. Now take into account these are squat-snatches and that you will get to them after a healthy amount of pistols. Yes! This workout is a beast! You did not need me to tell you that. But what is tricky about today is that you should scale the row and the weight in the snatches even if it is something you would not normally do. This is a 20 minutes workout, and even though we want a significant number of pistols, we also want you to be closer to completing four rounds than fighting to complete just two. Adjusting all the movements in an equivalent block will get us there today. If modifying the pistols today, start by trying toe-nail squats. If that is not enough, try banded, and lastly, try using a bench or a box. Athletes that don't have a solid overhead squat should stay with power snatches and practice the overhead position during their specific warm-up sets. Focus on moving well and with intention! . OPTION 1 Complete as many rounds as possible in 20 minutes of: 420-m row 42 alternating single-leg squats 10 squat snatches Load range: 80 lb. to 115 lb. Work load reduction: ~15% per round OPTION 2 Complete as many rounds as possible in 20 minutes of: 360-m row 36 alternating toenail squats / banded single-leg squats 10 squat snatches Load range: 65 lb. to 95 lb. Work load reduction: ~30% per round OPTION 3 Complete as many rounds as possible in 20 minutes of: 300-m row 30 alternating single-leg squats to a bench or box 10 power snatches Load range: 45 lb. to 65 lb. Work load reduction: ~45% per round