Pistols and Pull ups – CrossFit Bensalem
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Pistols and Pull ups

16
Apr

Pistols and Pull ups

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

ROMWOD

14 mins

Pistols

Every 20 seconds, for 2 minutes (3 sets) of:

Interval 1 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (right leg)

Interval 2 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (left leg)

Followed by. . .

For 2 minutes, perform one set of:

Alternating Pistol Squat x max effort

Interval 2 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (left leg)

Pull Ups

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Pull-Up Scaled with Zero Assistance Negative x 4 reps @ 2020

Interval 2 – Lat Insertion Pull-Up x 8 reps @ 1010

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

Interval 1 – Jumping Pull-Ups x 20 reps

Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds

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

Interval 1 – L-Sit Lifts on Box x 20 reps

Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)

—————————————————–

For 60 seconds, perform one set of:

L-Sit Flutter Kicks from Box (high or low feet) x max reps

*Feel free to lean forward as much as necessary in order to create as close to a 90 degree angle in your hips and keep your legs straight.

Metcon (Time)

J.J

20 -10-5

Pistols Alt between each leg

Double Unders

Pull ups
*Go as low as possible on the Pistols

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