If you came yesterday and had trouble with the pistols, we continue with our pistol skill work today. All month, we are adding pistol progressions each week to help us develop the strength and skill needed to achieve pistols. As a variation of our air squat, the pistol is a one legged squat that takes a lot of balance, strength, and practice. The progressions we teach throughout this month should be used from week-to-week before class, after class, and during Open Gym to hone your skills.
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CrossFit Alloy WOD for 8/12/2015:
Skill: Pistol Progressions:
3×10 Pistol box squats. Build up a “box” of plates behind you. Perform a pistol until your butt hits the box. Adjust the height of the box to provide a challenge.
3×10 Overhead Walking Lunges (45/25)
20 Power Snatches (115/75)
20 Sumo Deadlift Highpulls (115/75)
50 Ring Dips
20 Jump over Boxes (24/20)
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7:30pm – Olympic Lifting with Greene Barbell Club is Cancelled