• Saturday 10/03/2018

    CrossFit Kwetu – CrossFit

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    Mobility

    In the remaining time perform as much of this as possible. Work first on the areas in which you are weak.

    Myofascial release

    1. Foam rolling – Quads – 2 mins

    2. Foam rolling – Upper Back – 2 mins

    3. Lacrosse ball against wall or barbell in rack- Tricep

    Banded joint distractions

    1. Banded groin distraction lying down, weight holding knee down, band pulling groin up – 2 mins

    2. Banded ankle distractions – 1 min each side

    3. Banded hip distraction – 2 mins each side – Band around ankle, lying on floor, band pulling leg out!

    Muscle stretch

    1. Hamstring stretch – Deep hamstring stretch elevated on a box with weight. Roll your vertebrae down and up. 2-3 mins.

    2. Choose 2 front rack stretches – 2 mins each (triceps, shoulders, lats, thoracic – can use a bar)

    3. Bridge – Accumulate 2 Mins

    Warm-up

    ALL – 200m Run, 2 Lengths bear crawl & dynamic shoulder warm up.

    In Pairs.

    Partner A –

    EMOM 2 –

    20 Singles

    10 KB Swings

    10 Kipping swings

    10 PVC pass throughs

    1 min rest

    3 rounds in 4 mins –

    10 DUs or 20 singles

    10 Bar OHS

    5 Pull Ups OR Ring Rows

    3 Mins final prep

    Partner A completes 18.3

    Then Partner B starts from beginning of warm up

    Crossfit Games Open 18.3 (Ages 16-54) (Time)

    2 rounds for time of:

    100 double-unders

    20 overhead squats 115/80 lb

    100 double-unders

    12 ring muscle-ups

    100 double-unders

    20 dumbbell snatches 50/35 lb

    100 double-unders

    12 bar muscle-ups

    Time cap: 14 minutes
    OHS (50/35)

    DB Snatches (22.5/15)

    Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

    2 rounds for time of:

    100 single-unders

    20 overhead squats 45/35 lb

    100 single-unders

    12 chin-over-bar pull-ups

    100 single-unders

    20 dumbbell snatches 35/20 lb

    100 single-unders

    12 chin-over-bar pull-ups

    Time cap: 14 minutes
    OHS (20/15)

    DB Snatches (15/10)

    Health –

    70 Singles

    20 PVC OHS

    70 Singles

    12 Jumping chest to bar pull ups

    70 Singles

    20 KB Swings (12/8)

    70 Singles

    12 Jumping chest to bar pull ups

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