• 06/12/2018-Thursday

    CrossFit Kwetu – CrossFit

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    3 rounds of

    1 broad jumps

    10 banded pass throughs

    10 thrusters with bar

    20 second dead hang into 8 kipping swings


    Snatch warm up

    3rounds of:

    3* snatch dead lifts

    3* muscle snatch

    3* snatch push press

    3* overhead squats

    3* hang power snatch

    Increase weight gradually towards WOD weight with each round as long as good mechanics

    Metcon (Time)

    This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

    18-15-12-9-6-3 reps for time of:


    Power snatches


    Men: 34kg

    Women: 25kg


    18-15-12-9-6-3 reps for time of:


    Power snatches

    Hanging leg raises

    Men: 25kg

    Women: 20kg


    15-12-9-6-3 reps for time of:


    Power snatches

    Hanging knee raises

    Men: 20kg

    Women: 15kg


    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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