Varangian Training: TECHNIQUE WEEK 28/9/15

Starting from the ground up, this week will focus less on workouts and more on Crossfit Technique. It's a great recap for existing members and perfect for beginners who want to find out what Crossfit is all about!

ALL SESSIONS are FREE to existing members and only £5 for anyone to Drop in! Take this opportunity for knowledge gainz and get to as many as you can!!

Monday

Introduction to warm ups
Multi directional lunges
Deadbug Planks
Supermans
Explanation of midline stability

"The air squat" Common mistakes and fixes

PICKING STUFF UP

"The medicine ball clean"

"Deadlift" (Work up to a 3 rep max for members)

Wrist mobility Strong, flexible wrists!

"The burpee"

WOD
21, 15, 9 Mbc Burpees

Stretches:
Downward dog
Pigeon
Lying quad stretch
Shoulder stretches
Child's pose
Back stretches
Hanging

Tuesday

Warm up
Lunge to high knee
PVC shoulder rotations
PVC shoulder extensions
Jump into squat
Scary feet game

Explaining the front rack

Power clean Set up and movement demo
Explaining the 3 pulls PVC drill (joining the 3 pulls)
Legs of a stallion arms of an eagle drill
Power clean practice and correction

WOD
Rounds for time:
4 power clean
6 push ups
8 Butterfly sit-up
Time cap : 14 minutes

Stretch: Couch, Childs pose, D.dog

Wednesday

Warm up
High knees
Squat walk
Medicine ball pass
Side to side
Facing partner Pass the bucket

Kbell swing technique

Sumo deadlift high pull: Technique and practice

WOD
40kbell swings
10 burpees
30 kbell high pulls
10 burpees
20 kbell high pulls
10 burpees
15 shuttle runs
Time cap: 20 minutes

Thursday

Gorilla walk
Squat walk
Shoulder PVC drills
High plank
Side plank
Leg raise

3 presses technique and progression:
- Strict press
- Push press
- Push jerk

WOD
15 minute emom
1 power clean
1 push press
1 push jerk
2 box jump BURPEE

Friday

Warm up
Lunges Squats
Wall sprint drill
Starting position sprint drill

Agility ladder warm up: 10 minute cap

Front squat technique and practice

OHS technique and practice

WOD
9 front squats
6 strict press
3 SDHP
5 rounds for time
Time cap: 15 minutes

Saturday

Warm up
Burgener PVC

Squat clean technique

WOD
1.  6min AMRAP Squat clean

2. 8 min AMRAP 10 box dips 10 push up 10 pull ups

Sunday

Nutrition Seminar
(Free for Varangian Members, £40 for non-members)

Team WOD !