Daily Archives: 26 maj, 2020

Onsdag 200527

EGO CrossFit – WOD

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Gymnastics

Pistols Progressions

A1.

One set of:
Kettlebell Ankle Lean x 30 sec each leg
*A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible.

A2.

Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (left leg)
*Hold pause for one second as low to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2210 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2210 (left leg)
*Hold pause for two seconds as low to horizontal as possible.

A3.

Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.

Metcon

B: 200527 (Time)

5 rounds for time of:

12 Alternating Pistols

20 One arm KB Row (10+10)

200 m Run