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Pistol Squats: How to Progress, Benefits, Plus 8 Workouts

The single-leg squat is one of the most difficult movements to master and also one of the most common in CrossFit competitions.

Pistol Squats Workouts

1911

For Time

  • 50 Pistols
  • 25 Chest-to-Bar Pull-Ups
  • 40 Pistols
  • 20 Chest-to-Bar Pull-Ups
  • 30 Pistols
  • 15 Chest-to-Bar Pull-Ups
  • 20 Pistols
  • 10 Chest-to-Bar Pull-Ups
  • 10 Pistols
  • 5 Chest-to-Bar Pull-Ups

Score is time on the clock after completing the last chest-to-bar pull-up.

Advanced athletes can set up a fast pace from the beginning. Intermediate and beginners should break up reps early on the chest-to-bar pull ups and go steady on the pistol squats.

Workout by Pete Marjamaa.

Quarterfinals 21.2

For Time

  • 60 GHD Sit-Ups
  • 6 Rope Climbs (15 ft)
  • 60 Alternating Pistols
  • 50 GHD Sit-Ups
  • 5 Rope Climbs (15 ft)
  • 50 Alternating Pistols
  • 40 GHD Sit-Ups
  • 4 Rope Climbs (15 ft)
  • 40 Alternating Pistols
  • 30 GHD Sit-Ups
  • 3 Rope Climbs (15 ft)
  • 30 Alternating Pistols

Time Cap: 20 minutes

Pistol Pete

For Time

  • 100 Alternating Pistols
  • Every minute on the minute starting at 0:00, perform:
  • 10 Push-Ups

With a running clock, as fast as possible perform 100 Pistols. Every minute on the minute starting at 0:00, perform 10 Push-Ups.

Score is the time on the clock when the 100th Pistol is completed.

Workout by Brendan Walcoff.

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