FTA – Week 3 Day 3

CrossFit 972 – Functional Training Active Stretches (No Measure) scarecrow, hip rotation, glute bridge, scorpion stretch, squat holds Technique -Opportunity to review any make up or movements missed -Review major lifts “Baseline” (Time) 500m row or 400m run 40 air squats 30 ab mat sit-ups 20 push-ups 10 pull-ups or ring rows Cool Down -talk[…]

FTA – Week 3 Day 1

CrossFit 972 – Functional Training General warm up (No Measure) -shoulder pass through -botttom of squat holds Overhead Squat (Tech talk and practice) -hand positions -receiving position -how to rack and unrack -“squat therapy” -proper mechanics -work in sets of 3-5 Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: -200m run -5 box jumps[…]

FTA – Week 2 Day 3

CrossFit 972 – Functional Training Active Stretches (No Measure) Inchworm, samson, scorpionIntroduce hollow hold/rock, supermans, L hangs Kipping Pull-Up (Tech) Hollow hold to superman Push away at top Handstand Tech Work (Tech progression) Ring Dips (Tech/scaled options) Metcon (AMRAP – Rounds and Reps) AMRAP 7 mins: 7 pull-ups/ring rows 7 ring dips 7 toes to[…]

FTA – Week 2 Day 2

CrossFit 972 – Functional Training Mobility Hips (No Measure) Use bands Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]

FTA – Week 2 Day 1

CrossFit 972 – Functional Training Shoulder Mobility (No Measure) -band assisted shoulder stretches -PNF front rack position General warm up (No Measure) 2 rounds of: 5 push ups 5 squats 5 v ups 5 inch worm 5 glute bridge 5 spider man lunges Front Squat (Form and Technique) -proper head and foot position -elbows high[…]

FTA – Week 1 Day 3

CrossFit 972 – Functional Training Foam Rolling Tech (No Measure) Hamstrings and hips Active Stretches (No Measure) scarecrow, hip rotation, glute bridge, scorpion stretch, squat holds Kettlebell Swing (Progress through to a moderate 8-10 reps) -proper form tech -“Russian” vs “American”*working on perfect form Deadlift (Progress through to a moderate 8-10) -proper form -demand perfection[…]