Announcements Wodify Instructions for PE students: https://crdistrict-my.sharepoint/personal/morton_cr_k12_ia_us/_layouts/15/guestaccess.aspx?guestaccesstoken=zQu%2fL8V0aKBh3RmgkJHOvTLqX4nw0czMnSUF6xcvjyc%3d&docid=04c505f2bb7374d4eb4ef4f1b15e66516 CrossFit Movements https://crdistrict-my.sharepoint/personal/morton_cr_k12_ia_us/_layouts/15/guestaccess.aspx?guestaccesstoken=KlNs20UfQ7cZg4axR4%2fyA32F9dXYWZzvfrLi4oK1QFE%3d&docid=03eb028bf98b044dca98213b507bdef1d Main - Performance PE View Public Whiteboard: bit.ly/1u2pa0n Warm-up Dynamic Warm-up (No Measure) 400M Run Double Unders (Jump Rope) Knee Hugs/ Grab Laces to Glutes Cartwheels or Bear Crawls Back Skip out to in forward/ Skip in to out backward Inchworm/ Spiderman Frankenstein/ Walking RDL Quick Skip Down/ High Skip Back Hip Driver Carioca down and back Lateral Skip Down and back 50% Down 75% Back 50% Down 100% Back Junk Yard Dog 4 out and back/ 4 over and under Performance PE O-Lift Warm-ups (No Measure) Footwork Drills 1. Jump and Land 2. Jerk Jump and Land Hands on hips 3. Jerk Jump and Land Hands Only 4. Jerk Jump and Land PVC Burgener Warmup: 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch drops at 2 4 and 6 inches 5. Snatch lands Skill Transfer Exercises 1. Snatch push press 2. Overhead squat 3. Pressing snatch balance 4. Heaving snatch balance 5. Snatch balance 6. Snatch from 2 position 7. Snatch from 3 position Skill Work New Movement Development (10 min.) The Pull up The kip Focus on shoulders as pivot point Introduce pull up progressions Body Row Jumping Pull-ups Kipping Pull-ups Complete Pull Metcon Trifecta (Time) 3 Rounds: Round #1 30 HSPU 30 Squats 400 M Round #2 20 HSPU 20 Squats 400 M Round #3 10 HSPU 10 Squats 400 M Rx+ start with an extra round: 40 HSPU 40 Squats 400 M
Posted on: Thu, 04 Sep 2014 05:13:35 +0000
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