EGO CrossFit – WOD
Gymnastics
Pistols Progressions
A1.
Every 30 sec, for 60 sec (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)
A2.
Level 1
Option 1 –
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat Balance (1 second pause in pistol balance) x 5 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat Balance (1 seconds pause in pistol balance) x 5 reps (left leg)
*If you are struggling to roll to your foot, remove your shoes. If it continues to be difficult, hold light dumbbells in your hands and keep your arms as outstretched as possible over your front foot.
Option 2 –
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat x 3 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat x 3 reps (left leg)
Level 2
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Pistol Balance Leg Lifts x 20 reps (right leg)
Interval 2 – Pistol Balance Leg Lifts x 20 reps (left leg)
*Keep your outstretched leg as straight as possible.
A3.
Level 1
EMOM for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)
Level 2
EMOM for 3 min (3 sets) of:
Weighted Alternating Pistol Squat x 8 reps @ 21X0 (4 reps each leg)
*Use a light weight. I would recommend a single dumbbell held at your clavicle/neck (like a bow tie)
Metcon
B: 200520 (Time)
For time:
400 m Run
15 Pistols – Left
15 Pistols – Right
50 Abmat Situps
12 Pistols – Left
12 Pistols – Right
50 Abmat Situps
9 Pistols – Left
9 Pistols – Right
400 m Run