Chief Call (Hampton F.D.) uses another scaling option for the Pistol: the “Ralph Machio” technique. Just as with yesterday’s picture, notice the weight stays firmly rooted in the heel. This is critical for the knee safety and to keep the hamstrings/glutes engaged to get out of the bottom.
2 sets of 5 @ empty bar
5 @ 50% 1RM
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ >100%
9 Min AMRAP:
30 Unbroken Double Unders
10 Burpees (must jump over your deadlift bar on each burpee)
5 Deadlift (275/185)
FOR RX: If you break double unders, start that set of double unders over
4 singles for each double if scaling.
Stuck in the Office? Checkout Office CrossFit:
(alright, that one was a bit weird)