Pistol Progressions
Announcements
Happy Birthday, TJ!
CrossFit Grail – Get Rx’d
Why Single Leg Strength is Important:
1. Application to real life and sport
2. Highlights muscle imbalances
3. Requires greater mobility
4. Requires greater core stabilization and small stabilizer muscles for balance
5. Works additional muscles that are not worked through 2-legged squatting (adductors, abductors, gluteus medius, and quadratus lumborum)
Warm-up
-Line Drills:
Quad Stretch
Hamstring Stretch
Active Spiderman
Active Samson
Side Lunge w/ QLT
Knuckle Drags
-30 Sec Each:
Leg Swings
Banded Low Dragon, ea leg
Single Leg Saddle, ea leg
Toe Saddle
Sumo Squat
Toe Squat
Gymnastics
-Gymnastic Squat
-Squat to Box
-Step Up
-Cross Leg Squat
-Heel on Plate
-Weighted Counterbalance
-Roll Ups
-Banded Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
“Half Mary”
AMRAP 10
-5 HSPU
-10 Pistols (alternating legs)
-15 Pull-Ups