3min each side couch stretch + mini WOD of KB swings to prepare for knee jumps
Dynamic Warm Up: 5min + mini WOD
Use the speed ladder today to prep Athletes neurological for the knee jumps.
Mini WOD: Unbroken KB Swings 20-10-5-10-20
**Use a moderate weight, Men : 55 or 45, Women 35 or 25
**Between each set complete 10 hip bridges, focus on reaching full hip extension
Knee Jumps (Max max weight)
Score Max Weight
**Scale to height
By raising the GPP of the Athlete they will be able to train at higher intensities more often, creating a greater level of fitness. In return their SPP will also increase. To round out an athletes GPP various jumping, including knee jumps, will thicken tendons and ligaments in the feet, where most career ending injuries occur (in the case of the CrossFit Athlete, maybe that is just the casual run, 5K or marathon, soccer or casual sport). The knee jump forces the Athletes to quickly accelerate though the midline, increasing the Athletes ‘speed strength’ through fast velocity.
From a kneeling position with the toes untucked and glutes on the heels open the hips quickly to jump onto the feet. Add weight to a barbell on the back to increase the difficulty. For Athletes that are not able to increase weight have them jump for height. Refer to videos below for scaling and modifications.
“Yes I Can-Can”
100m Farmers Carry (75,55)
20 Wall Balls (20,14)
20 Pistols (L+R=2)
**Farmers Carry: DB in each hand
Farmers Carry should be tough, heavy weight. Make sure to Coach proper technique. Scale by decreasing weight. Athletes should be able to walk 50m unbroken with the weight the entire WOD, resting only at the turn around.
At ML Athletes can Farmers walk out the garage door to the end of the drive way and back in. At R5 Athletes can walk out the front door to the 50m turn around and back.
Wall balls, Coach to set the goal to complete unbroken. Pistols, Athletes must switch leg every time. If athletes are early to arrive have them complete ankle mobility. Spend some time breaking down mechanics and modifications. Coaches choice on how they would like to Coach modifications.