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Sep
23
2022

Friday

By admin 0

CrossFit Kendall – CrossFit

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Warm Up

Workout

Metcon (Time)

For time:

50 Wall Balls (20/14)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Wall Balls (20/14)

Target time: 11-13 minutes

Time cap: 16 minutes

Accessory

Bottom-Up Single Arm Standing KB Press (4 sets: 12 reps each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4

GHD Hip Extension (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4

Cooldown

Metcon (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)

[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)

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