• Sunday 15/04/2018

    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

    1 mile run at easy pace

    Mobility work

    3 x

    Row 50m

    5 Elbow to knee and open – each side

    5 Hang clean and press with empty bar

    Cycling through the clean and jerk and burpee box jump overs

    Metcon (AMRAP – Reps)

    6 Rounds 45s on 15s rest for reps of –

    Competition/Fitness –

    Row (cals)

    Clean and jerks (45/30)

    Burpee box jump overs

    Run metres

    Rest 60s

    Health 30s on 30s off –

    Row (cals)

    Clean and jerks (30/20)

    Burpee box jump overs

    Run metres

    Rest 60s

    Record your reps for that round in the 60s rest period

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