Pistol Squat - Plyo - Metcon

Thursday, December 12, 2024

Back Country CrossFit West (Coach Ryley)

1200 (9 of us)

Warm Up

Row

Air Squat

Air Squat (heels elevated)

Air Squat (toes elevated)

3 Way Lunges

Wide Stance Forward Fold

2/2 Single Leg Sit and Stand

2/2 Single Leg Tap and Stand

2/2 Shrimp Squat

2/2 Rig Assisted Pistol

6 Kip Swings

6 Hanging Leg Raises

KB Thrusters

KB Shoulder to Overhead

KB Hang Squat Clean

Strength

For 10 min at Easy Pace

3/3 Pistol Squat

1-2 PVC Jump Over

I did squats to a bench plus a 45 pound plate (~22 inches) and moved well.  I started my PVC jump over at bench height (18 inches) and progressed to bench + 45 + 10 = 24 inches.

Metcon (Health)

AMRAP 8

(Alternate Arms each Round)

3 KB Thruster (25/15)

3 Shoulder to Overhead

3 Hang Squat Clean

9 Toes to Rig

- rest 2 min - 

AMRAP 8

1 Rope Get Up

5 Seated DB Shoulder Press (35/25)

10/7 Cal Row or Bike

This was a good mover.  I used an 8kg Kettlebell and moved well.  I scaled to kipping leg raises and could maintain sets of 5/4.  I finished 6 rounds in 8 minutes.

Second section was tougher.  I finished 3 rounds, 2 full rope climbs and 1 partial rope climb.  I also did HSPU with my knees on a box.  I did a full 10 calories every time row-bike-row.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

12/10/2024 - 1:30 (cumulative 7:46)

12/11/2024 - 1:00 (cumulative 8:46)

12/12/2024 - 0 (cumulative 8:46)