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!
