Daily Archives: 12 maj, 2020

Onsdag 200513

EGO CrossFit – WOD

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Gymnastics

Pistol squat Progressions

A1.

Level 1
One set of:
Kettlebell Ankle Pulses x 40 reps (20 reps each leg)

Level 2
Every 30 sec, for 60 sec (1 set) of complex:
Interval 1 – Pistol Squat Balance (right leg) x 15 seconds + Air Squat x 5 reps
Interval 2 – Pistol Squat Balance (left leg) x 15 seconds + Air Squat x 5 reps

A2.

Level 1
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Banded Pistol Squat x 6-8 reps (right leg)
Interval 2 – Banded Pistol Squat x 6-8 reps (left leg)

*Feel free to hold on to the band to get through these reps. This exercise is scalable by nature and is being used to familiarize your body with the full range of motion of the pistol squat.

Level 2
EMOM for 3 min (3 sets) of:
Weighted Pistol Squat Negatives x 6-8 reps (alternate legs each rep) @41A0

*Focus on maintaining the speed of the descent from parallel to the bottom of the squat. There should be no ”dropping” to the bottom of the squat.

A3.

Level 1
Option 1 –
EMOM for 4 min (4 sets) of:
Alternating Front-Weighted Pistol Squat Negatives x 4 reps @42A1
– – – – – – – –
Option 2 –
EMOM for 4 min (4 sets) of:
Alternating Pistol Squat Negatives x 4 reps @42A1

Level 2
EMOM for 4 min of:
Interval 1 – Pistol Balance Pulses x 8-10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 8-10 reps (left leg)

Metcon

B: 200513 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

6+6 One arm Dumbbell Snatch

9 Push-Ups

12 Alternating Pistols