A. Parallette practice:
- Bent arm shoulder stand (video). Please note that the bent arm shoulder stand is a fairly advanced movement, and it takes a lot of strength to do this and keep the elbows at 90 degrees. You can scale this to doing holds (elbows at 90 degrees) in a pike position, or scale it down to a push-up position (or even a modified push-up position for some of you). Aim for 5-10 holds, regardless of which version you choose to do.
- 4 max effort sets tuck or L-sit holds.
- 3×10-20 piked leg lifts. To make these harder, move your hands closer to your feet. The goal is to keep your torso stationary and pull your legs up as high as possible.
B. This one is similar to Event 7 of the 2014 CrossFit Regionals.
With a partner:
Row 500 m / Max effort double-unders (original workout has 125 DUs)
Switch roles
50 deadlifts (total) @ 60%. Both partners need a bar, as your partner will be holding their bar at waist height while you do 5 deadlifts. Switch roles every 5 reps.
50 toes-to-bar (partner hangs while you do 5 T2B, then switch roles, as with the deadlifts).
Compare to July 15 2017.