Posts Tagged ‘pistol squat’

***Skills and Recovery Week***

A) Linear Progression

Low Bar Back Squat 3 x 5. Add 2.5kg from last week.

B) For Practice

A) Ring Muscle Up. False grip or straight grip.

B) Pistol Squat

 

Notices:

- Extra classes for the next month or so. Tuesday and Friday at 15:20.

- The first ever CFCH competition coming soon! Saturday the 13th of October is week one. Register HERE!

 

***This is a light, skill-focused, week. Use this week to work on movements that are your weaknesses***

A) For Practice

Push Jerk Barbell

Split Jerk Barbell

Sotts Press

Toes to Rings

Pistol Squat

General Notes:

- If you wish to order weightlifting shoes please let us know before THIS FRIDAY. Details HERE.

- Upcoming competition in Tampere THIS WEEK. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirtsOmega 3Vitamin D3Pull-up bands (in stock again), shakers and Finnish made recovery proteinSkipping rope available now! To buy this stuff please contact us!

A) For Reps

Mary

20min AMRAP of,

5 x HSPU

10 x Pistol Squat (alternating)

15 x Kipping Pull-up

Workout Notes:

- Pull-ups will be scaled to Ring Row.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

A) For Time

28 x Overhead Squat Barbell

28 x Double Under

28 x Kipping Pull-up

28 x Shoot Through

28 x Pistol squat

7 x Wall Climb

7 x Ring Muscle Up

Workout Notes:

- OH Squat weight should be challenging for 10-12 reps.

- Alternate legs each rep of the pistol squats

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping ropes coming soon! To buy this stuff please contact us!

A) For Quality and Load

Single Leg Deadlift. 5,5,5 each leg

B) For Quality

2-4 rounds of

Hold a position from the following list for 30 seconds: Hanging knee tuck, Handstand/Headstand, Ring rupport, Chin over bar, and Pistol bottom.

In between each run 4 x 20m Run

Notes:

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!

This is a light recovery week. Please use this week to work on your mobility and body control.

A) For Mobility

At the start and end of the session splits from GWOD: LINK

B) For Quality

5 x 5 reps of Ring Push-Up

5 x 5 reps of Ring Row

5 x 5 reps of Pistol Squats

3 x 50 reps of Russian Swing Kettlebell

Notes:

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!