Drop it and Squat it

5 Sets:

6 Dball to top of shoulder @150/100 lbs
12 burpees (to 12 inch target)
18 Alternating Pistol Squats

–rest 1:00–

WODprep Strategy Top Tips:

Warm-up (10 minutes): The majority of the warmup today should be focused on getting the body ready to perform pistol squats. Using a box for touchdowns, a kettlebell for a counterweight, and also a candlestick movement can be helpful. 

Stimulus: Odd object and higher complex skill practice. . 

Strategy: The D balls to shoulder today will require proper technique to not break down throughout the workout. Focus on breathing and pushing to get off the D ball or sandbag. For the burpees, we’re ideally looking for something 12 inches above an outstretched hand, but try the best you can to find an object that is challenging to jump to. Finally, for the pistols, make the emphasis on moving well, don’t sacrifice quality over speed here. 

• Dball to Shoulder- For the Dball to shoulder, start with your hands underneath the ball, with straight arms. Utilize the deadlift position to get the ball to about the mid-shin to knee position, and drop under the ball in a squat. Pick your hips up to recruit your hamstrings and glutes, and pop the ball to your shoulders from your hips. Extend the nonsupporting arm out to show control. 
  
  
• Pistol Squats- Focus on keeping good foot engagement to the ground. Start with a slight hip back motion, as you drive your knee over your toe in line with the middle of your foot. If you can keep your chest up without having to grab your nonworking leg great, if not, then grab your nonworking leg for stability. Aim to try to keep your heel of the working leg engaged through the floor throughout the entirety of the rep. 

Are Pistols holding you back from Rx’ing Workouts? Watch the video below to learn some drills to help you get squatting quickly!

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Want to learn more?

Hip Mobility can be one of the major keys to unlocking your pistols. Check out our Happy Hips course to unlock your squat!

This workout came from our WODprep Competitor Track! Want more workouts like this? Check out our daily programming for competitive  CrossFit Athletes . 

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