Pistols on Monday

 In Crossfit


CrossFit Cirencester – CrossFit

Today we are going to work on one of the toughest movements: The Pistol Squat

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

(No Measure)

10 minutes

Test Pistol squat position

Floss Meta-Tarsal’s (knee over little toe)

Block foot (Dorsi flexion) and knee, then mobilise calcanius

Smash Achilles with barbell or shin

Re-test

Turkish Get Up (Practice for 10 min: Turkish Get Up )

Metcon (Weight)

EMOM for 12 min:

5 Deadlifts

3 Hang Power Cleans

1 Push Jerk

RX = 50/35

RX+ = 60/45

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