Tuesday: Pistols are your friend.

Tuesday: Pistols are your friend.

Tuesday: Pistols are your friend.

Why pistols? Let’s break this movement down a little bit.

Pistol Squat

What’s up everyone! We have pistols in today’s workout. But why should we even be training a one legged squat? It seems like a simple party trick doesn’t it? Well there are some amazing benefits that can be realized from using pistols in your training. Let’s break it down:

Pistols help in the development of the “Intelligent Knee”. This helps to recruit the proper muscle groups in order to keep your knees out during heavy squats and is great for weight distribution.

The pistol is a gymnastic movement that greatly increases balance individual leg strength flexibility body weight awareness and coordination. Whether running jumping or changing directions in an athletic competition this movement helps to increase overall athleticism and explosiveness when done correctly.

It also isolates the posterior chain specifically the hamstring. This can be a great tool for improving your squat if it is quad dominant.

Be sure to really focus on technique and strive to improve your form every day.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

A. Deadlifts

  • Sets of 5 Reps


A. Deadlift

  • 10 minutes to find 1-rep max

B. Review Pistols

A. Deadlift

  • 12 minutes to find 1-rep max

WOD: 20 minute EMOM

  • 4 Weighted box step ups (20”/16”)
  • 4 Knee Raises
  • 4 Dumbell Push Press
C. 12 minute EMOM

  • 2 Pistols (Bands ok)
  • 4 Toes 2 Bar
  • 4 Dumbell Push Press
B1. 10 minute EMOM

  • 1 HSPU
  • 2 Pistols (Bands ok)
  • 3 Toes 2 bar
  • 20 Second Plank Hold (or until the start of the next minute)

Rest 4 minutes

B2. 10 minute EMOM

  • 2 Hang Cleans
  • 2 Split Jerks
  • 2 Hang Clean + Split Jerk