Pistols and Chest To Bar Work – CrossFit Bensalem
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Pistols and Chest To Bar Work

4
Apr

Pistols and Chest To Bar Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

ROMWOD (Short Version)

Pistol Work

Every minute, on the minute, for 2 minutes (1 set) of:

Interval 1 – Kettlebell Ankle Pulse x 50 seconds (right leg)

Interval 2 – Kettlebell Ankle Pulse x 50 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Front-Weighted Pistol Squat Negative x 8 reps @ 40A0 (right leg)

Interval 2 – Front-Weighted Pistol Squat Negative x 8 reps @ 40A0 (left leg)

*Use a Med ball to reach the depth and hold 1 sec at the bottom to get use to being in a squat.

*If this is to easy use a Slam ball and hold 1 sec at the bottom

Followed by. . .

For 60 seconds, perform one set of:

Candle Roll to Pistol Balance x max reps

*If you find this difficult you may try removing your shoes to see if it helps.

Chest To Bar Work

Every 30 seconds, for 8 minutes (4 sets) of:

Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 15 reps

Interval 2 – Lat Insertion Pull-Ups x 10 reps

*Keep your elbows pulling to the sides and away from your body (laterally).

Interval 3 – Chest-To-Bar Pull-Up Negative x 5 reps @ 40A0

Interval 4 – Chin Hang Hold x 30 seconds

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Every 30 seconds, for 4 minutes (2 sets) of:

Interval 1 – L-Sit Flutter Kicks from Box (high or low) x 15 seconds

Interval 2 – Straight Leg Bottom Balance x 15 seconds

Interval 3 – Hand Plank Cross Knee-To-Elbow x 16 reps

Interval 4 – Straight Body Ceiling-Reaching Crunches x 15 reps

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One set of:

Banded Two-Handed Triceps Extension x 40 reps

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