Skill Work 5 - 10 Minutes:
Pistols - If you're already proficient at Pistols, practice them while focusing on your transition from one leg to the other, and trying to keep your heel planted. If you aren't amazing at Pistols just yet, focus on technique by squatting to a box, or using plates under your heels. We will help you determine how to make it challenging enough so you can progress further than you have before.
Then…
CrossFit Games Open Workout 13.4
Get As Far As Possible in 7 Minutes:
3 Clean & Jerks (135/95)
3 Toes2Bar
6 Clean & Jerks (135/95)
6 Toes2Bar
9 Clean & Jerks (135/95)
9 Toes2Bar
… Progress in this fashion, adding 3 reps to each movement every round, until 7 Minutes is up. Every rep will count towards your final score.
*Try to go RX'd on the weight, and do LEGIT Toes2Bar today, if possible. If you absolutely need to scale, we will assist you in selecting what you will need to do, BUT… scale the reps down first. Something like 2-4-6-8… or even 1-2-3-4… if you have to, but get as close to RX'd as possible, without getting dangerous.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Pistols. Show all posts
Showing posts with label Pistols. Show all posts
2014-02-09
2014-01-13
MONDAY WORKOUT
Skill Work 10 - 15 Minutes
Pistol Progressions
Pistol to a box
Pistol with a 5# or 10# plate under your heel
Pistol on top of a box, with your leg down the side, or down the back of the box. Try to hit full depth, and come back up.
Then…
Open Workout 11.1
As Many Rounds As Possible in 10 Minutes:
30 Double Unders
15 Power Snatches (75/55)
*No Single Unders today, scale the Double Under reps to 20, or 15, if necessary. Keep the Power Snatch weight at 60 - 65% of your 1RM or 75/55, whichever is less.
Pistol Progressions
Pistol to a box
Pistol with a 5# or 10# plate under your heel
Pistol on top of a box, with your leg down the side, or down the back of the box. Try to hit full depth, and come back up.
Then…
Open Workout 11.1
As Many Rounds As Possible in 10 Minutes:
30 Double Unders
15 Power Snatches (75/55)
*No Single Unders today, scale the Double Under reps to 20, or 15, if necessary. Keep the Power Snatch weight at 60 - 65% of your 1RM or 75/55, whichever is less.
2013-11-18
MONDAY WORKOUT
Mobility 15 Minutes:
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
2013-10-09
WEDNESDAY WORKOUT
Justin would like all of you who couldn't make it out to the Granite Games over the last weekend, to experience part of it for yourself. If you made it in for Open Gym on Tuesday, you may have gotten a little taste already... here's another helping. :-)
Granite Games Final... kind of
Complete All Of The Following For Time:
500m Row
then...
21 - 15 - 9 Reps of:
Chest2Bar Pull-ups
Wall Ball Shots (20/14)
then...
15 - 12 - 9 Reps of:
Ground2Overhead (115/85)
Pistols (total)
then...
12 - 9 - 6 Reps of:
Burpee Box Jumps (24"/20")
Toes2Bar
**20 Minute Cut-off**
*There are a lot of movements today, so come with a plan for where you need to scale, and we will help you accordingly. If you cannot do Pistols, you will do Lunges, but you will do 1 Lunge EACH LEG per rep; if you are doing Pistols, it will be just total Pistols. Your Ground2Overhead may be Clean & Jerk, or Snatch. Whichever you prefer is acceptable for Ground2Overhead, as well as mix and match, as long as your rep count is met. This isn't exactly the final workout the athletes at the Granite Games had to do, but close enough for you to get a good idea of how hard their final workout was, after competing all weekend.
Granite Games Final... kind of
Complete All Of The Following For Time:
500m Row
then...
21 - 15 - 9 Reps of:
Chest2Bar Pull-ups
Wall Ball Shots (20/14)
then...
15 - 12 - 9 Reps of:
Ground2Overhead (115/85)
Pistols (total)
then...
12 - 9 - 6 Reps of:
Burpee Box Jumps (24"/20")
Toes2Bar
**20 Minute Cut-off**
*There are a lot of movements today, so come with a plan for where you need to scale, and we will help you accordingly. If you cannot do Pistols, you will do Lunges, but you will do 1 Lunge EACH LEG per rep; if you are doing Pistols, it will be just total Pistols. Your Ground2Overhead may be Clean & Jerk, or Snatch. Whichever you prefer is acceptable for Ground2Overhead, as well as mix and match, as long as your rep count is met. This isn't exactly the final workout the athletes at the Granite Games had to do, but close enough for you to get a good idea of how hard their final workout was, after competing all weekend.
2013-05-08
WEDNESDAY WORKOUT
One of the upcoming Regional workouts... well, half.
For Time:
50 Wall Ball Shots (20/14)
50 Pull Ups
50 Pistols (Alternating)
50 KB Snatches OR DB Snatches (70/40)
**15 Minute Cutoff**
*We will scale as necessary for each of you. Some of you may get to scale UP on the Snatch part of this workout, and we will drop the reps as the weight goes up. :-)
For Time:
50 Wall Ball Shots (20/14)
50 Pull Ups
50 Pistols (Alternating)
50 KB Snatches OR DB Snatches (70/40)
**15 Minute Cutoff**
*We will scale as necessary for each of you. Some of you may get to scale UP on the Snatch part of this workout, and we will drop the reps as the weight goes up. :-)
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