• 05/12/2018-Wednesday

    CrossFit Kwetu – CrossFit

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    2 rounds of:

    100 Single unders

    20 dynamic hugs

    8 KB swings

    8 lunges

    4 push ups

    Metcon (AMRAP – Rounds)

    This workout is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.
    Three 12 min Amraps

    12 minute Amrap

    500m Row

    100 Double Unders / 200 single unders

    75 KB Swings 24/16kg

    *3 minute rest*

    12 min Amrap

    Complete as many rounds as possible in 15 minutes of:

    20 push-ups

    50 squats

    *3 minute rest*

    12 minute Amrap

    20 weighted sit-ups

    50 alternating over-head plate lunges 15kg /10kg


    Complete as many rounds as possible in 12 minutes of:

    250m row

    50 double unders / 100 single unders

    35 KB Swings 16kg/12kg

    Complete as many rounds as possible in 12 minutes of:

    15 knee push-ups

    35 squats

    weighted plate 10kg / 5kg

    15 sit-ups

    35 alternating lunges


    Try to do this at least 3 times during the week

    If you are unsure on the movements please ask one of the coaches. Please ensure you replace ALL mobility gear after use.

    Myofascial release

    1. Foam rolling – Lats and rear deltoid – 2 mins each side

    2. Foam rolling – Calves – 2 mins on each side. Ensure to get outside and inside

    3. Lacrosse ball on floor – lie on floor with ball behind your shoulder blade and raise your arm straight from hip to over head, thumb pointing up

    Banded joint distractions

    1. Banded knee distractions – 2 mins each side

    2. Banded wrist distraction – 1 min each side

    3. Banded elbow distraction – 1 min each side

    Muscle stretch-

    1. Samson stretch – 2 x 30s on each side

    2. Preacher stretch – either straight arms or on elbows (ask your coach if you are not sure)

    3. Hamstrings kneeling with leg straight in front- 2 mins each side

    Dynamic Movement –

    1. Over head duck walks

    2. KB OR DB Windmill – hold a KB or DB in a strong overhead position in 1 hand and with the other hand reach down to the same foot, creating a straight , vertical line between both hands. Great for your lower back.

    3. Wrist release – using a ball roll the heel of your palm and then whilst stretching the fingers back the flexors of the hand and fingers by rolling along

    the under side of your lower arm from wrist to elbow.

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