"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"
021918Group Warm-Up:30 SecondsEasy RowActive SpidermansMedium RowActive SamsonFaster RowAir SquatsLine DrillsQuad StretchStraight Leg KicksToe WalksToe Walks with Arms OverheadHeel WalksHeel Walks with Arms OverheadInch WormsDuck WalkOn Toe and Heel walks, emphasize staying as tight and hollow as possible. Goal here is to build awareness for gymnastics movements.MobilityChilds Pose on Medicine Ball – :45 SecondsWith arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.Squat Hold – :45 SecondsUsing the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.Rehearsal1 Round3 Calorie Row3 Wallballs3 Pull-ups3 Toes to Bar3 Chest to Bar Pull-upsMetcon (3 Rounds for reps)AMRAP 4:0027/20 Calorie Row27 Wallballs (20/14)27 Chest to Bar Pull-upsrest 4 minutesAMRAP 4:0021/15 Calorie Row21 Wallballs (20/14)21 Toes to Barrest 4 minutesAMRAP 4:0015/10 Calorie Row15 Wallballs (20/14)15 Pull-upsEach round is score separately as reps.In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Stagger groups on opposite four minute intervals if short on rowers.