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