If you came yesterday and had trouble with the pistols, we continue with our pistol skill work today. Â All month, we are adding pistol progressions each week to help us develop the strength and skill needed to achieve pistols. Â As a variation of our air squat, the pistol is a one legged squat that takes a lot of balance, strength, and practice. Â 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.
New Survey for you to provide us with feedback: Â https://www.surveymonkey.com/r/3WTZCTW
CrossFit Alloy WOD for 8/12/2015:
Skill: Â Pistol Progressions:
3×10 Pistol box squats. Â Build up a “box” of plates behind you. Â Perform a pistol until your butt hits the box. Â Adjust the height of the box to provide a challenge.
3×10 Overhead Walking Lunges (45/25)
MetCon:
For Time:
50 Pushups
20 Power Snatches (115/75)
50 Situps
20 Sumo Deadlift Highpulls (115/75)
50 Ring Dips
20 Jump over Boxes (24/20)
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club is CancelledÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Pushups
20 Power Snatches (95/65)
40 Situps
20 Sumo Deadlift Highpulls (95/65)
40 Ring Dips (may use red band)
20 Jump over Boxes (24/20)
Brass:
For Time:
40 Pushups (from knees)
15 Power Snatches (75/55)
40 Situps
15 Sumo Deadlift Highpulls (75/55)
40 Pushups (from knees)
15 Jump over Boxes (24/20)
Bronze:
For Time:
30 Pushups (May be from knees)
12 Power Snatches (55/35)
30 Situps
12 Sumo Deadlift Highpulls (55/35)
30 Pushups (may be from knees)
12 Jump over Boxes (20/short box)
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Pushups
20 Power Snatches (95/65)
40 Situps
20 Sumo Deadlift Highpulls (95/65)
40 Ring Dips (may use red band)
20 Jump over Boxes (24/20)
Brass:
For Time:
40 Pushups (from knees)
15 Power Snatches (75/55)
40 Situps
15 Sumo Deadlift Highpulls (75/55)
40 Pushups (from knees)
15 Jump over Boxes (24/20)
Bronze:
For Time:
30 Pushups (May be from knees)
12 Power Snatches (55/35)
30 Situps
12 Sumo Deadlift Highpulls (55/35)
30 Pushups (may be from knees)
12 Jump over Boxes (20/short box)