• TUESDAY 20/11/2018


    2) Christmas Party at Lake House Tigoni 1pm – 6pm Sat 24th Nov. 3000 Ksh cash only payment. Limited spaces
    3) Movement, Stability and Prehab Webinar with Dr Jordan Shallow from the US. 9am – 11am Sat Nov 24th. 250 Ksh.
    DanceFit – mix of Dance and CrossFit on Thurs 7pm. Free to members. Guests 750 Ksh

    CrossFit Kwetu – CrossFit

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    5 SETS OF:

    30 secs Jumping Jacks

    30 secs Burpees

    30 secs Jumping Squats

    Metcon (Time)

    5 rounds for time of:

    50 double-unders

    50-ft overhead plate lunge


    Men: 25kg

    Women: 15kg


    5 rounds for time of:

    50 single-unders

    50-ft. Plate overhead lunge

    Men:20/ 15

    Women: 10/5


    5 rounds for time of:

    50 single-unders

    50-ft. weightless walking lunge

    Choose a plate with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

    Core strength

    4 rounds of 30 reps each –

    – Flutter Kicks

    – V-Ups

    – Hollow Rocks

    – Hollow Hold


    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.

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