• Thursday 31/05/2018

    CrossFit Kwetu – CrossFit

    View Public Whiteboard

    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

    Dynamic movements –

    1. Goblet squats with release – use weight to pull your butt over your heels and get your torso more upright. In this position put the weight down and MAINTAIN THE SAME UPRIGHT TORSO. Repeat x 5 for 20-30s each time.

    2. Sotts Press – Use a bar or PVC and in the bottom of an OHS perform 5-7 presses x 3-4 sets.

    3. Climb up against the wall. Get your noes and toes as close to the wall as possible but leave your hands a little further away. This creates a dynamic stretch in the shoulders and upper back.

    Warm-up

    3 x

    7 Sotts press from power position – PVC or bar only only

    10 KB Swings

    10 Kipping swings

    Gymnastics

    EMOM 15

    Min 1 – 6-8 reps Weighted ring dips OR ring dips OR ring stability in support positions

    Min 2 – 2 x 3 Kipping swings – i) shoulder drive, ii) shoulder drive, iii) hips to bar – arms straight throughout

    Min 3 – 20s in bridge

    Technique

    Power snatch

    PVC Tempo power snatches

    4 rounds of –

    High hang power snatch

    Low hang power snatch

    Full power snatch

    Increase weight to working weight for the WOD

    Metcon (Time)

    7 rounds for time of:

    Competition –

    5 power snatches (60/43)

    1 sub-0:40 200-m sprint – up the hill

    Fitness –

    5 power snatches (50/35)

    1 sub-0:50 200-m sprint

    Health –

    5 rounds for time of:

    5 power snatches (30/20)

    1 sub-1:00 200-m sprint

    If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

    RUN IS UP THE HILL INSIDE THE COMPOUND

    TIME CAP – 21 Mins

23Comments

Leave a reply

Cancel reply