• Monday 12/02/2018

    CrossFit Kwetu – CrossFit

    Mobility

    To be done pre and post wod –

    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 – thoracic and upper lats (upper back) – 2 mins

    2. Foam rolling – IT Band – 2 mins each side

    3. Lacrosse ball against wall – glutes

    Banded joint distractions

    1. Banded shoulder distractions – 1 min each side

    2. Banded ankle distractions – 1 min each side

    3. Banded hip distraction – 2 mins each side – lunge position, band in inner groin pulling hip out of joint

    Muscle stretch

    1. Couch stretch – 2 mins each side

    2. Pigeon pose – 2 mins each side

    3. Puppy dog – 2 mins

    Warm-up

    3 rounds

    5 med ball clean pulls – ensure full ext

    5 med ball front squats

    15 singles or DUs

    3 rounds

    5 med ball clean pulls – ensure full ext

    5 med ball drop squats (start in full ext with ball at waist, drop into squat and catch ball in front rack)

    AMRAP 3

    2 Walkouts

    5 hang power cleans – bar only

    5 press ups

    Strength

    20 Mins to complete –

    a) Power Clean 7 x 1 all working sets above 80% build to a max lift

    b) Deadlift 3 x 75% AMAP

    c) Bench Press 65% x 5, 75% x 3, 85% x 1

    Metcon (AMRAP – Reps)

    Complete as many rounds as possible in 20 minutes of:

    Competition-

    20 medicine-ball cleans

    60 double-unders

    Fitness –

    20 medicine-ball cleans

    30 double-unders

    Health –

    10 med ball cleans

    120 singles

    Name of the game is to keep moving. So choose options and weights (where possible) that allow that. Good chance to practice DUs whilst fatigued.

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