IndustrialAthletics – CrossFit
Each month, we focus on some gymnastic or cardio movement to supplement our heavy lifting. This month, that movement is the pistol, or 1 legged squat. We are going to test the number of pistols we can do in 1 minute today. Throughout the month, we will focus on some additional work. Then, at the end of the month, we will come back to see if we can do more pistols on 1 minute.
Can’t do a full pistol yet? Don’t worry, pick your favorite progression.
Pistol Test
Review Pistol Progressions
Test Pistol Reps in 1 Min
Metcon (Time)
3 Rounds For Time:
100 DU
12 Pistols
8 Deadlifts (255/175)
Scaling:
Platinum: As written above
Steel:
3 Rounds For Time:
75 DU
8 Pistols
8 Deadlifts (225/155)
Brass:
3 Rounds For Time:
60 DU or 120 SUs
8 Pistol Progressions
8 Deadlifts (185-155/125-105)
Bronze:
3 Rounds For Time:
75 SUs
12 Walking Lunges (each leg)
8 Deadlifts (135-115/95-75)