CrossFit Route 7 » Wednesday, April 17, 2019
Call Us: (571) 318-9427

Wednesday, April 17, 2019


Free Double Under and Pistol Skills Clinic! On Saturday, April 20th at 11:30AM we will be working on two movements: The double under and the pistol. We will spend the first 30 minutes working on double-unders and the second 30 minutes on the pistol.
Are you tired of having to scale every time you see double unders? Are you done whipping yourself with the jump rope? Then come to this skills clinic. We will work on the technique and timing of the double under to smooth out your rhythm so it can finally click!
We will also be reviewing the pistol. Many of you have been asking for progressions towards a single leg squat and we have them. Come to the clinic to improve both of these movements!

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Back Squat:
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Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

For time:
Run 600 meters
10 S.A. Dumbbell Box Step Ups 50/35, Fx: 35/20 (24/20)
Run 400 meters
20 S.A. Dumbbell Box Step Ups 50/35, Fx: 35/20 (24/20)
Run 200 meters
30 S.A. Dumbbell Box Step Ups 50/35, Fx: 35/20 (24/20)

15:00 Cap

*Athlete can hold dumbbell any style on step ups

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