Asymmetrical Loading

JT Scott | 09/19/2016 | 2

Single leg strength is a real challenge for me. I heart squats, but maintaining tension and position when asymmetrically loaded is damn hard. Pistol work is similar to yesterday’s Overhead Squats in that it puts real demands on our hip, ankle, and knee flexibility, and even realer demands on our mobility – that is, our ability to maintain good position and control through whatever range of motion we’re attaining.

Today we’ll be spending some time working on those pieces. If you’re already a pistol master, be prepared to have Nick challenge you with some spicy variants. If you’re already bendy AF (as the kids say) and strong enough to pistol out of a full flat seated position, you might get some load added as well. Don’t be fooled – this is strength work, and it will be challenging.

For the WOD, it’s a blessed relief: explosive hip opening all over, classic CrossFit, but all of these movements are also somewhat obliquely loaded, lateral weight shifting, cross-body engagements. So I guess you could say that today is all about being a bit off-center… which is perfectly appropriate for CrossFit Somerville.

Strength:
Pistols

WOD:
4 Rounds
10 DB Snatch (45/30)
10 Burpee Box-Overs (30/24)
Run 200m