SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


 12 Minutes to establish a 1RM High-Bar Back Squat.


3 rounds for time of:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#





  • Place feet hip width apart or glued together
  • Feet are pointing almost straight forward, just slightly out
  • Abs and butt are on
  • Lift one leg up in front of you with straight leg and pointed toe
  • Descend by pushing hips back and down
  • Fight to keep the grounded knee out during descend
  • Descend until hip crease falls below knee level
  • Ascend by pushing hips back and then up
  • Fight to keep the grounded knee out during ascend
  • Don't allow the lifted heel to touch the ground throughout the entire movement {Courtesy of Carl Paoli and Gymnastics WOD}






One Legged Squat (The Pistol)  "The one legged squat is a great test of both leg strength and balance."Jim Bathurst, Beast Skills.com



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