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Components
Pistols
Max Double-Unders
Metcon
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
08March2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
08March2017
17.2 Open - Colin Wright
Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
PRIM1: Pistols (Technique/Practice)
Pistols
Pistol Progressions
PRIM2: Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
Max Double-Unders
Metcon
Athletes looking to increase skill work on Pistols, replace Goblet Squats with Alternating Pistol Squats.
Metcon (AMRAP - Reps)
AMRAP 12:
Ascending Ladder
3 OHKBS
3 Goblet Squats
3 Hand Release Push-Ups
6 OHKBS
6 Goblet Squats
6 Hand Release Push-Ups
9, 9, 9...12, 12, 12... so on.
Weights:
Rx+70/53
Rx 53/35
Sc 44/26
Metcon (AMRAP - Reps)
**Pistol Skill Work**
AMRAP 12:
Ascending Ladder
3 OHKBS
3 Alt. Pistol Squat
3 Hand Release Push-Ups
6 OHKBS
6 Alt. Pistol Squat
6 Hand Release Push-Ups
9, 9, 9...12, 12, 12... so on.
Weights:
Rx+70/53
Rx 53/35
Sc 44/26
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 08, 2017
Clients:
Men / Women
All Clients
Clients
1
Andrew
Stitzel
5:00 PM CrossFit
1 x 15
2
Kyle
Hardy
4:00 PM CrossFit
2 x 10
3
Colin
Wright
4:00 PM CrossFit
2 x 5
4
Gary
Hilligoss
9:30 AM CrossFit
3 x 1
1st time able to do pistols but only on left leg. Did not get ful...
4
Private
5:00 PM CrossFit
2 x 1
5
Karen
Shebik
4:00 PM CrossFit
1 x 18
6
Mike
Conway
6:00 PM CrossFit
5 x 10
Held onto rig
7
Brendan
Wuest
5:00 PM CrossFit
3 x 6
30 in box
8
Scott
Dougherty
6:00 PM CrossFit
2 x 5
9
Micheal
Young
4:00 PM CrossFit
2 x 1
Assisted Pistols
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