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Pistol Practice for 8/18/2016

By August 17, 20162 Comments

We are almost to the end of the week.  That means our Cookout is drawing closer.  Make sure you let us know you are coming so everyone can plan on numbers when preparing food or drinks.

Ready for a new challenge?  Over the last few weeks, we have been working on one legged squats, pistols.  A couple of weeks ago, we worked on endurance through an EMOM.  Last week, we did weighted step ups to help with strength.  This week, we are trying something different, pause pistols.  No more adding weight, if you can get below parallel in your pistol, hang out there for 3 seconds and then try to stand up.  This will challenge your balance and your strength.

CrossFit Alloy WOD for 8/18/2016:

Gymnastics:
EMOM 6 Min:
6 Pistols
*Pause 3 seconds at the bottom of each pistol

MetCon:
3 Rounds for Reps:
Min 1: HSPUs (abmat)
Min 2: Ski Jumpers
Min 3: Squats
Min 4: STO (95/65)
Min 5: Rest

Post Reps to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Reps:
    Min 1: Piked HSPUs
    Min 2: Ski Jumpers
    Min 3: Squats
    Min 4: STO (75/55)
    Min 5: Rest

    Brass:
    3 Rounds for Reps:
    Min 1: Push-ups (May Use a Box)
    Min 2: Ski Jumpers
    Min 3: Squats
    Min 4: STO (55/35)
    Min 5: Rest

  • joed says:

    Platinum: 390 reps (with strict HSPU’s with 1 ab mat)