• Teaching Notes
We’ve a enjoyable exercise at present that’s constructed on the idea of getting a rabbit to chase for everything of the exercise. This rabbit run can have all athletes ideally chasing the athlete in entrance of them with the objective of catching as much as some extent to the athlete in entrance of you, whereas additionally staying away and never getting caught by the athlete in entrance of them. Please learn by way of the precise circulate of the exercise written in the primary notes for the exercise part in order that each you and the athletes perceive the exercise and know tips on how to greatest execute it. We will probably be beginning off the day with a enjoyable CrossFit Tic-Tac-Toe sport after which transfer right into a exercise primer that enables us to deal with some technical elements to the snatch in addition to handle some touch-n-go reps previous to hitting the barbell biking and conditioning within the exercise. Total the session at present is geared particularly to construct group, create some enjoyable, and add somewhat hearth to their coaching session.
weightlifting/wod prep:
Each 1:30 min for 9 minutes do:
1x [ 3 Hang Muscle Snatches + 3 Power Snatches ], choose load
3 Lateral Field Leap Overs, 24/20 in
metcon: “Rabbit Run”
3 rounds for time of, in groups of three
Run, 500 m
25 Energy Snatches, 75/55 lbs
25 Field Leap Overs, 24/20 in
Time Area: 20:00-25:00 minutes Time Cap: 30:00
Equipment:
3 rounds for high quality of:
20 Seated Calf Raises, choose load
12 Tall Kneeling Banded Hip Thrusts
10 L/10 R Facet Mendacity Dumbbell Exterior Rotations, choose load
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