Week 2 Day 2

Posted: 24th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – Boot Camp

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Warm-up

Boot Camp Warm-up (No Measure)

Dynamic group warm-up led by coach; athletes line up at the end of the rubber mats, perform movement til the end of the rig, turn around and easy jog back in line. Movements:

– Easy jog down

– High knees

– Butt kicks

– Pull knee in front

– Pull ankle back

– Side shuffle L, R

– Carioca L, R

– Alternating soldier kicks

– Toe touches

– Walk up on your toes

– Lunge with a twist

– Long strides backwards

– Broad jumps

– Inch worms w/ push-up

– Crab walk

– Bear crawl

– Sprint down halfway and back, jog down (x3)

Then, athletes spread out into group into sets of 10-20:

– Jumping jacks

– High knees

– Butt kicks

– Mountain climbers

Metcon

Metcon (AMRAP – Reps)

Rogue block agility:

Rogue block flips (flip the block like a tire on the long end) to the end of the rig and back. Once at the front the rig, perform 6x: 20 seconds on, 20 seconds off agility movements on the block. Agility movements can include toe touches, jump overs facing the block, lateral jump overs, Nike shuffle over. (https://www.youtube.com/watch?v=s8D2z3QGDo0)

Perform the drill 3-4 times depending on time/participants.

Metcon

Metcon (No Measure)

Core work (to modify, both can be performed on knees rather than feet):

1. In plank position (on hands, arms extended) hold opposite arm/leg extended for 20 seconds on each side, 3x, e.g., for first 20 seconds, only your left hand and right foot will touch the floor, the rest of your body is off the floor.

2. In plank position (hands), athlete alternates touching opposite shoulder, e.g., right hand touches left shoulder. Touch left, touch right = 1 rep. Complete 40. For more advanced athletes, have them touch their opposite knees instead of shoulders.

Buy-Out

Boot Camp Cool-down (No Measure)

Group stretching: stretch ankles, calves, shins, quads, hamstrings, hips, core, shoulders, neck.

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