• Sunday 06/05/2018

    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 – 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.

    Warm-up

    50 Jumping jacks

    40 Mountain climbers

    30 Squats

    20 Upper thoracic twists

    10 KB swings

    Front rack mobility

    Jaki (Time)

    Competition

    Cash in – Accumulate 3 mins in Plank

    3RFT –

    20 Front Squats (40/25)

    15 KB Swings (24/16)

    400m Run

    Cash Out – Accumulate 5 mins in Plank

    Fitness

    Cash in – Accumulate 3 mins in Plank

    3RFT –

    20 Front Squats (30/20)

    15 KB Swings (16/12)

    400m Run

    Cash Out – Accumulate 5 Mins in Plank

    Health

    Cash in – Accumulate 1 min in Plank

    3RFT –

    20 Air Squats

    15 KB Swings (12/8)

    200m Run

    Cash out – Accumulate 3 Mins in Plank
    TIME CAP 30 Mins

    Front Squat (3 – 3 – 1 – 1- 1 …)

    In 8 Mins from your finishing time- Build to a heavy single front squat

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