"Welcome to Choctaw CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional m"
032018Group Warm-Up:20 SecondsEasy Shuttle RunsQuad StretchKnee To ChestKnuckle DragsFaster Shuttle RunsStraight Leg KicksSide LungeCradle StretchFaster Shuttle RunsWalking SpidermanWalking SamsonPush-up to down DogFaster Shuttle Runs3 Air Squats + Broad JumpHigh KneesButt KickersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press5 Overhead Squats5 Stiff-Legged Deadlifts5 Front SquatsBanded WalksLooking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes walk 10 steps in each direction, followed by 10 squats after before switching directions. Complete 2 rounds.MobilityPigeon Pose – 1 Minute Each LegFrom a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.Couch Stretch – 1 Minute Each LegFacing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.Rehearsal1 Round10 Calorie Bike8 Front Squats6 BurpeesMetcon (Time)4 Rounds, On The 4:00:18/14 Calorie Schwinn Bike15 Front Squats (95/65)12 BurpeesMasters - 75/55Score = SLOWEST of 4 Rounds