• Monday 12/03/2018

    CrossFit Kwetu – CrossFit

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    Mobility

    To be done pre and/or 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

    Burgener Warm-up (No Measure)

    BURGENER WARM-UP:

    1. Down and “Finish”

    2. Elbows High and Outside

    3. Muscle Snatch

    4. Snatch Lands at 2″, 4″, 6″

    5. Snatch Drops

    SKILL TRANSFER EXERCISES:

    1. Snatch Push Press

    2. Overhead Squat

    3. Heaving Snatch Balance

    4. Snatch Balance without a dip

    5. Snatch Balance with a dip
    400m Run

    10 Elbow to ankle

    10 Cossack Squats

    Burgener Warm up

    1 – PVC

    2 – Bar or PVC

    3 – Loaded, bar or PVC

    Technique

    Squat Snatch

    – Tempo

    – From Hang

    – Full Movement

    Squat Snatch (3 – 3 – 3 – 3 -3)

    Lifting every 90s.

    Choose a weight that is manageable but places you under pressure to move with accuracy.

    Metcon (AMRAP – Reps)

    Complete as many rounds as possible in 12 minutes of:

    Competition –

    30 Ab Mat sit-ups

    10 left-arm overhead walking lunges

    10 right-arm overhead walking lunges

    (25+/16+)

    Fitness –

    30 Ab Mat sit-ups

    10 left-arm overhead walking lunges

    10 right-arm overhead walking lunges

    (20/12+)

    Health –

    15 Ab Mat sit-ups

    10 left-arm overhead walking lunges

    10 right-arm overhead walking lunges

    OR 20 step waiter walk

    (10/7.5/5)

    Choose a scaling option that allows you to complete several rounds quickly and without rest. .Ensure you OH position is strong and stable before increasing the load.

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