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Sat3/4/17

4
Mar

Sat3/4/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

5 Donkey Kicks

5 Jump Forward

Skill Work

This class will be focused on 2 separate techniques to improve your capacity to endure longer unbroken repetitions of the Snatch, even at higher weights.

#1. Breathing

#2. Fixation

Metcon

Now we test what we have learned. This will be your opportunity to put into practice the techniques and adjustments given to you during this class.

5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell snatches as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg

Cool Down

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 arm circles (vertical, horizontal, each backward, forward)

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