HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 12min to work on Pistol Progressions

5 Reps each progression (5 each leg)

Quick tests and drills to diagnose the athlete with regards to balance, strength, and mobility for the Pistol. We have to test to make sure our Squat and Lunge mechanics are solid before we attempt the Pistol.

1) Lunge off ball of foot

2) Lunge off top of foot

3) Lunge of knee with back foot up

4) 2 legged sq on box. 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.

5) 1 legged sq on box

6) If solid at all above movements 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.

B: Metcon (5 Rounds for reps)

EMOM for 15min (5 sets):

Min 1 – 10 (R+ T2B, Rx K2E)

Min 2 – 15 KBS (R+70/53, Rx 53/44)

Min 3 – 20 Goblet Hold Alt Reverse Lunges (10 each leg)

*Record total reps each round