Open Gym, 8/29 to 9/4

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