Bulletproof Your Pistols For the 20.4 Open WOD

                  

CrossFit Open WOD 20.4 is a chipper!

Consisting of:

 Box Jumps,

Clean & Jerks

&

Pistols

Hips and shoulder mobility are key.

The Pistols are going to be the game changer.

30 Pistols is no joke!

When performing Pistols think about having your knees together, as opposed to knees out like we cue for the Squat.

Don’t be afraid to hold your foot if you need to.

Ankle dorsiflexion mobility is the key to this workout.

We call this weight-bearing dorsiflexion.

Test your knee to wall and make sure you are symmetrical.

EVIDENCE

A static calf stretch has been shown to improve squat performance by my colleague Dr Paul Comfort:

Banded ankle mobility using the Mulligan “Movement with Mobilisation” technique is a great way to temporarily increase weight-bearing dorsiflexion.

Then re-test your knee to wall.

OTHER TIPS

Be fast on the Barbell, smooth on everything else.

CLOTHING:

Wear lifters and a Belt.

The lifters will be helpful for Pistols and the C&J.

The belt will give you proprioceptive feedback about your spine. 

MOVEMENT

Don’t worry about rebound box jumps, they’re not that much faster.

Push Jerks are faster than split jerks, so save your legs.

Rest enough to hit the heavy reps.

Nothing worse than the hard work of a clean and you miss you jerk.

Now go crush 20.4!