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10 physical abilities

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8 12, 2010

Final Chapter

By | 2017-04-25T14:39:23+00:00 December 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-Up: 10 Arm Swings & Leg Swings in all directions, Row 500m PP: 3-3-3-1-1-1 Max Height Box Jump: 10 min. MetCon – For Time: 9-7-5 Reps of Weighted Pull-Up (Use 3x5 weight) Clapping Push-Ups Handstand hold 30 sec. Finisher: 3 Max L-Hangs Balance Definition - The ability to control the placement of the [...]

22 11, 2010

Accuracy

By | 2017-04-25T14:39:24+00:00 November 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: 10 Air Squats, 20 KB Muscle Snatches (35/20lbs), 10 Pull-Ups x’s 3 Zercher Squats: Heavy, but comfortable set of 5 MetCon – Kelly 5 Rounds For Time 400m Run 30 Wall Ball Shots (20/12lbs) 30 Box Jumps (24/12”) Accuracy Definition - The ability to control movement in a given direction or at [...]

20 10, 2010

Coordination – Week 7

By | 2017-04-25T14:39:28+00:00 October 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|12 Comments

Warm-Up: 500m Row, 20 Leg Swings CrossFit Total: 1RM Squat 1RM Press 1RM Deadlift (3 Attempts post warm-up. Once you open up with an attempt, you may not drop below that weight if you fail.) Finisher: 50 Sit-ups for time Coordination Definition - The ability to combine several distinct movement patterns into a [...]

13 10, 2010

Speed

By | 2017-04-25T14:39:29+00:00 October 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: CFWUx2, Roll External Shoulder w/ LAX Ball, Open T-Spine w/ Foam Roller Front Squat: 2x5 @ 65% of Monday’s Back Squat MetCon – Randy: 75 Power Snatches (75lbs) Finisher: 3x10 Sit-Ups/V-Ups/Plank (30 seconds), 2 Minute Squat Speed Definition - The ability to minimize the time cycle of a repeated movement -So resumes [...]

29 09, 2010

Week 5 – Power

By | 2017-04-25T14:39:30+00:00 September 29th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-Up: 10 arm circles in all directions, 3 normal, wide, and narrow push-ups & pull-ups, 10 serratus push-ups, lat stretch (1 min. each arm). Bench Press: 3 x 5 Pull-Ups: 3 x 5 MetCon – For Time: Annie 50-40-30-20-10 reps of Double Unders Sit Ups Power Definition - The ability of a muscular unit, or [...]

22 09, 2010

Stretch ‘Em Out

By | 2017-04-25T14:39:31+00:00 September 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-Up: 10 Serratus Push-ups, 10 Supine Ring Rows, 10 OHS (45/25lbs) x’s 2 Test: OH position while laying down Lacrosse ball on Scapula, lat - 2 min. on each spot External Rotator, Lat, & Rotator Cuff stretch Retest MetCon – Lynne (strict): 5 rounds not for time – Score is Repetitions added Bodyweight [...]

8 09, 2010

Stamina

By | 2017-04-25T14:39:33+00:00 September 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Spend 10 min. in the bottom of a squat (rest as needed), 10 arm circles in all directions, 3 narrow, wide, & regular push-ups; 3 wide, narrow, & regular pull-ups Weighted Pull-Ups: 3x5 Good Mornings: 3x10 (30% of 1RM Squat) MetCon – 4 Rounds Not for Time: 30 seconds in a Handstand [...]