Blog

Pistol Baseline for 10/3/2019

Industrial Athletics – CrossFit

Our gymnastics focus for the month is on pistols. We will be working on balance and the ability to squat on one leg throughout October. Each time we practice, be sure to challenge yourself. This is the time to try new things and possibly fail. If you stay with what’s comfortable, you will never progress.

For the metcon today, treat it more like a skill WOD than a WOD for time. Challenge your ability to hold plank. We added a little incentive not to rest.

Pistols (Max Effort in 1 Min )

Metcon (Time)

3 Rounds for Time:

Accumulate 3 Min Plank Hold

After Each Round, Perform 2 Body Weight Thrusters and 10 Situps for each set to complete 3 min

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    Accumulate 3 Min Plank Hold
    After Each Round, Perform 2 x 3/4 Body Weight Thrusters and 10 Situps for each set to complete 3 min

    Brass:
    3 Rounds for Time:
    Accumulate 3 Min Plank Hold
    After Each Round, Perform 2 x 1/2 Body Weight Thrusters and 10 Situps for each set to complete 3 min

    Bronze:
    3 Rounds for Time:
    Accumulate 2 Min Plank Hold
    After Each Round, Perform 2 x 1/2 Body Weight Thrusters and 10 Situps for each set to complete 2 min