"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"
Reminder: All Wellness Centers will be closing Wednesday at 6:00 pm.112217Group Warm-Up:30 SecondsJumping JacksWalkoutsActive SamsonWide Stance WalkoutsAir SquatsPush-up to Down DogBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press5 Stiff-Legged Deadlifts5 Front SquatsMobilityFront Rack Stretch – 1 MinuteLaying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.Overhead Stretch on Wall – 1 MinuteHave athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.Power Clean (10:00 to a Heavy Single)Rehearsal1 Round3 Unbroken Clean and JerkGwen (Weight)Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsThere is no time component to the workout today, however giving some structure will allows the class to run smoothly and help athletes choose the right weight. An option is to start the first set on the 0:00, second set on the 5:00 and third set on the 10:00. If athletes need a little longer of a break, sets can be performed on the 0:00, 7:00, and 14:00. We want to aim to get this done in under 20 minutes.