23 Jan 2016 – Saturdays are for Squats!

A) Strength: Back Squat
Every Minute On the Minute (EMOM) x 10
1 Back squat - Across @ 92% 1RM

B) Gymnastics Conditioning
Alternating EMOM x 20:
Minute 1: 2-4 Strict Muscle ups
Minute 2: 6/6 Weighted Pistols
Minute 3: 10-20 second freestanding handstand Hold
Minute 4: 10 strict toes to bar
Minute 5: Rest

Movement scaling options:
Strict muscle-up: Toe nail muscle-up or Russian dips
Weighted pistol: Pistol or Tuck pistol
Freestanding HS: Wall facing HS hold


Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!