Birdneck – CrossFit 101
101 day 10 (3 Rounds for reps)
15 MINUTES TO TEACH/LEARN:
* THE BACK SQUAT/AIR SQUAT (PRIORITY IS DEPTH!!!) (LEARN THE DIFFERENCES BETWEEN MENS/WOMANS/TECHNIQUE BARS/the weights; smaller grips…) Learn how the bars are marked to center of gravity. Squats are done with head up; chest out; staying flat footed, feet slightly turned out with knees tracking out over the feet (NOT CAVING IN). Break parallel at the bottom then drive the chest upward to maintain proper posture (NO STRIPPER BUTT). Finish at full extension.
* THE PUSH UP/ (we dont do them on knees unless your hurt) REAL PUSH UPS start in the plank position, you lower your body until your elbows bend beyond 90 degrees (TOUCH YOUR NOSE TO THE GROUND AND NOTHING ELSE!!) Then drive your bodey back up to the plank position! NOTHING SHOULD TOUCH THE GROUND!! Laying on the ground is actually easier because you can snake the body up taking your body weight out of the equation as well as not using your core to stay tight and in the plank!!! To MODIFY, set up a box and put your hands on the corner while in the plank then lower your chest to the corner of the box between your hands then push up to full extension. The higher the box the easier the move. Lower boxes are harder!
* THE KETTLEBELL SWING (START RUSSIAN STYLE eye level… PROGRESSING TOWARDS AMERICAN STYLE directly overhead fully extended elbows) This is not a full bend over and not a full squat but a little of both. Swing the kettlebell between your legs then use an explosive extension of the knees and hips (think of jumping off the ground) This will then swing the bar up to the proper height. If you move slow you will not be able to move the heavier weights BUT if your quick and explosive you will be able to handle the proper weights. Heavier weights will teach the proper movement because you CANT MUSCLE IT UP! THEN:
9 MINUTE EMOM ALTERNATE BETWEEN (: 30 SECONDS OF REST IN BETWEEN )
:30 SEC OF BACK SQUAT 45/35 (RX+ 75/55)
:30 SEC OF PUSH UPS
:30 SEC OF KBS 35/26 (RX+ 53/35)
XFCandVBBC 