17
Apr
SPARTAN PERFORMANCE CROSSFIT SUFFOLK
12 Minutes to establish a 1RM High-Bar Back Squat.
-then-
3 rounds for time of:
75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#
Prescription:
- 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