Archives for May 2016

Tuesday 31/05/16

Announcements

Wednesday 1st June Public Holiday Opening: Classes at 9am, 11am, 1pm

CrossFit Kwetu – CrossFit

Warm-up

3 x

10 Squats

10 Mountain Climbers

15s Handstand

OHS Technique

Bosman OHS

Overhead Squat (10 – 7 – 5 – 5 – 7 – 10)

Lift from the floor. Back Push Press

Maintain correct form

Lift every 2.5 Mins

0 – 2.5 – 5 – 7.5 -10 – 12.5

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Competition – As is

Fitness –

7 RFT

11 3/4 Bodyweight Deadlifts

100m Sprint

Health –

5 RFT

11 1/2 Bodyweight Deadlifts or KB Deadlifts

100m Sprint

TIME CAP – 14 Mins

Technique

12 Mins to work on Squat Snatch Technique

Keep it light!

Strength

In 5 Mins complete

3 x 20 Weighted Sit Ups – HEAVY! Scale as necessary.

Mobility

Individual Shoulder Mobility

Monday 30/05/16

Announcements

Wednesday 1st June Public Holiday Opening: Classes at 9am, 11am, 1pm

CrossFit Kwetu – CrossFit

Warm-up

Gentle 400m Run

20 Squats

15 Mountain Climbers

10 Pancake Sit Ups

5 Walk Outs

Technique

Thrusters

Burpees

Thruster (3 – 3 – 3 – 3 – 3)

5 Mins to build to 80% of 1 rep max.

Clean the bar from the floor.

Lift every 2 mins

In between perform wrist mobility

Metcon (AMRAP – Reps)

8 Min EMOM

Competition –

6 Thrusters (52.5/35)

4 Burpees Over the Bar

Fitness –

6 Thrusters (35/25)

4 Burpees Over the Bar

Health –

6 Thrusters (22/17 or plate)

4 Burpees Over the Bar
Your score is the number of reps completed before breaking. If you complete the EMOM your score is 80.

Strength

Accumulate 3 Mins in Dead Hang.

Every time you drop perform 20 Ab Mat Sit Ups

Mobility

Quads

Hamstring

Glutes

Saturday 28/05/16

CrossFit Kwetu – CrossFit

Warm-up

3 x

200m

5 Walkouts

10 Press Ups

14 Mountain Climbers

Deadlift ( 1 – 1 – 1 – 1 – 1 – 1 – 1)

You have 5 Mins to build up to 75% of your 1 rep max

You have 15 Mins to do 7 heavy singles

Shoulder Press (1 – 1 – 1 – 1 – 1 – 1 – 1)

You have 5 mins to build to 75% of your max

You have 15 mins to perform 7 heavy singles

Strength

Friday 27/05/16

CrossFit Kwetu – CrossFit

Warm-up

Gentle 800m Run

2 Mins Tabata Easy Pace Squats

Mobility

Squat Mobility

Technique

Back Squat

Burpees

Back Squat (1 – 1 – 1 – 1 – 1 – 1 – 1)

5 Mins to build up to 80%

15 Mins to perform 7 heavy singles

In Between sets perform 30s Wrist mobility

Kwetu Bench B – Burpees/Sit Ups (Time)

21-15-9

Burpees & Sit Ups

Gymnastics

10 Mins Handstand/Handstand Walk Practice

Time remaining – work mobility on tight areas

Thursday 26/05/16

CrossFit Kwetu – CrossFit

Warm-up

3 x

10 Pancake Sit Ups

5 Inch Worms

10 Squats

Technique

Split Jerk

Forward Roll

Good Morning

Not Push Press (see WOD)

Technique

Split Group in 2 if needed.

Group 1 on Split Jerks

Group 2 on EMOM

Then swap

10 Min Alt EMOM

1) 3-5 Sit Ups to Standing or

2) 1-2 Forward Rolls or Log Rolls

Split Jerk (12 Mins)

12 Mins to build to a heavy 1 Rep Split Jerk

Metcon (AMRAP – Reps)

Complete 3 Rounds of 1 Min on each exercise (No rest between rounds or exercises):

Competition –

Push press (50/30)

T2B

Wall balls

Good Mornings (50/30)

Ring Dips

Fitness –

Push press (35/22)

K2E

Wall balls (Mod)

Good Mornings (35/22)

Static Dips (Feet up)

Health –

– SIMPLIFIED MOVEMENTS

– 2 ROUNDS IF NEEDED TO ALLOW MORE COACHING TIME

Push press (22/17) or Plate Press

K2W (Knee Raises)

Wall Balls or Squats

Good Mornings (22/17) or Walk Outs

Static Dips (Feet down)

Mobility

15 Wall Squats

15m Walking Squat – Keep heels down!