2015 CrossFit DC SMACKDOWN!
August 28, 2015Saturday, 8/29
August 28, 2015Skill: Pistols
Pre-Workout Mobility for ALL LEVELS:
- 2min/side of resistance-band heel cord mobility (1min fwd or “anterior bias” / 1min bkwd or “posterior bias”)
- check out this video from MobilityWOD (~min 1:10), or refer to page 385 in Starrett’s Becoming a Supple Leopard books
[A] Advancement
- 1 x 10 Alternating Single Leg Floor Touch;
- 4 x 5+5 Assisted Pistols to a box (holding an upright as you would for an assisted pistol, lower yourself down until seated on either 12” or 18” box);
- repeat resistance-band ankle mobility for another 2min/side (1min fwd / 1min bkwd)
[B] Baseline
- SHOULD BE ABLE to back squat body weight
- 5 x 5+5 Assisted Pistols (use two hands for max assistance, one hand for least)
- repeat resistance-band ankle mobility for another 2min/side (1min fwd / 1min bkwd)
[C] Competitive
- MUST HAVE the following:
- unassisted pistols on each leg
- Skill Work = 10min Pistol work (weighted or unweighted)
- Mini Met-Con = 3rds, each for time, of 12 GHD sit-ups & 24 OH Lunges; rest exactly 1min between rds (OH weights = M:25kg / W:35lb)
- program ideally done on Saturday in addition to class