Events for December 2022

2015 CrossFit DC SMACKDOWN!
August 28, 2015
Saturday, 8/29
August 28, 2015
Skill: 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

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