• Saturday 14/04/2018

    CrossFit Kwetu – CrossFit

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    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 – 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.


    Dynamic shoulder warm up

    Lat activation drills on ring and bar

    5 x 3 pull ups or ring rows – stage 1 hang, 2 activate lats, 3 pull up

    Bent over rows technique –

    EMOM 5 –

    5 bent over rows at moderate weight


    Push up and Pull up – technique

    EMOM 5

    10 Push Ups – correct form and scaling

    EMOM 5

    5 Strict pull ups – scale to banded

    Metcon (Time)

    This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

    5 rounds for time of:

    Competition –

    Run 400 meters

    15 thrusters (43/29)

    Fitness –

    Thrusters (35/25)

    Health –

    4 rounds for time of:

    Run 400 meters

    10 thrusters (20/15)

    Time cap – 24 Mins

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