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Thursday May 9th, 2013 -CrossFit Stapleton

In this series, Coach Carl breaks down the Pistol movement into a number of progressions to develop the one-legged squat.
In this first video, Carl demonstrates a number of quick tests and drills to diagnose and challenge the athlete with regards to balance, strength, and mobility for the Pistol.

Details at GymnasticsWOD

In this segment Carl begins by reviewing proper squatting mechanics and positions for a normal two-legged squat. Carl explains the need to change orientation in order to engaging the posterior chain in order to stand up, and also emphasizes the need to drive the knees out in order to keep the shin vertical to avoid stress and shear on the knees while squatting.

Details at GymnasticsWOD

In this video, Coach Carl continues to continues to use the step-up on the box to discuss the rotational component of the Pistol. Carl then moves to the side of the box and steps up and down with a hanging leg to a small swing to find balance and full range of motion in the hips for the squatting leg.

 

 

Workout of the Day
“Scaled Schmalls”
Run 800 meters
50 Burpees
40 Pull-ups
30 Pistols (alternating each leg) (Sub 50 Jumping air squats)
20 Kettlebell swings 2 Pood/55# (Russian)
20 Handstand push-ups
Run 800 meters

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