By jeremyjones

diablo crossfit benicia matt and chris doing weighted pistols

Matt and Chris making weighted pistols look easy at Benicia CrossFit!

Mobility: Ankle Mobility.

Skill Practice Warm Up: Spend 10 minutes practicing single leg deadifts and single leg squats (‘pistols’) use weight for the pistols if possible.

Workout: “57 Chevy” – For time.

15 deadlifts (Advanced: 135lbs, Intermediate*: 95lbs, Novice: 65lbs)

200m run

15 front squats (same)

800m run

15 front squats

400m run

15 deadlifts

200m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 9 – 15 minutes. Scale up to axle deadlifts and squats at 155/105lbs (most axles are 15lbs)

Coaching Tips: Don’t sacrifice spine stability because you are winded! Jog in from the runs and take a moment before picking up the bar. Break the sets up early if you feel like you are having trouble using good form. The total distance on the run is one mile, so pace the running at or just a bit faster than what you might run a mile in. Squat cleaning the first rep of a set does count as one of the front squats.

Log your results online by clicking here.

Compare To: New Workout!

Video: The Tribes We Lead with Seth Godin

Click here to view the embedded video.

The post 141006 Mon – Pistols and Chevys appeared first on Diablo CrossFit.


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