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Components
Pistols
Weighted Pistols
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
Monday
The smallest act of kindness is worth more than the grandest intention.
Warm-up
15 mins
Gymnastics
25 mins
Pistol Progressions
*Move through each station spending 3-6 minutes per station depending on level
1) Very narrow stance air squat 3x10-20
2) Pistol bottom hold position 3x3-5 second hold each leg.
*Grab onto something sturdy and squat all the way down. At the bottom, stick out one leg and hold it. Switch sides and repeat.
3) Eccentric pistol. 3x3 each leg.
*While holding onto the rig, perform a slow, controlled pistol negative. Bring the other leg in at the bottom, and stand up on two legs.
4)Lunge to stand then standing box pistol variations.
5) Practice pistols or work on alternating transitions for speed. Weighted pistols if you are efficient in this movement.
Pistols (3 sets each leg)
Pistols
Weighted Pistols (3x5)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 C2B
10 Ring Dips
15 Wallballs (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 19, 2016
Male Clients
1
Robert
Herford
7:00 PM CrossFit
3 x 15
2
Gary
Sunstrom
9:00 AM CrossFit
3 x 6
3
Jason
Cansler
6:00 PM CrossFit
3 x 5
4
Isaiah
Fitzgerald
9:00 AM CrossFit
3 x 3
5
Scott
Jacobs
5:00 PM CrossFit
3 x 5
5
Young
Kim
7:00 PM CrossFit
3 x 5
6
Charles
Warnick
5:00 PM CrossFit
3 x 3
6
Todd
McDaniel
6:00 AM CrossFit
3 x 3
w/ Box
7
Jon
McConnell
11:00 AM CrossFit
1 x 1
Female Clients
1
Lana
Moeller
6:00 AM CrossFit
3 x 15
2
Michelle
Shuck
9:00 AM CrossFit
3 x 10
3
Courtney
Schuler
9:00 AM CrossFit
1 x 3
4
Cara
Stutts
6:00 PM CrossFit
3 x 5
4
Jasmine
Nivens
11:00 AM CrossFit
3 x 5
4
Lorin
Scates
6:00 PM CrossFit
3 x 5
Standing in the box
4
Omayra
Rosa
9:00 AM CrossFit
3 x 5
hold on rig
4
Page
Hannon
6:00 PM CrossFit
3 x 5
5
Rachel
Klahr
6:00 PM CrossFit
3 x 3
ew
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