CrossFit Koncepts

Overview

This workshop will be taught by Michael Krivka, Senior RKC, and is designed to prepare RKC candidates for the rigors of the three-day Russian Kettlebell Certification and for the Five Minute Snatch Test.  We will be focusing on the three “big” ballistic movements in the RKC (Swing, Clean and Snatch) and how to develop them safely, effectively and efficiently.  Attention will also be paid to specific mobility skills that will enhance the safety of the ballistic techniques as well as minimize injury and trauma.

Workshop Goals

This is a very hands-on and interactive workshop that will give the athlete a head start on the RKC certification.  This workshop will establish skills and strategies that will set the ground work for getting the most out of the certification as well as preparing them to become a more skilled and knowledgeable RKC.  Specifically we will be covering the following topics:

1. Establishing a solid foundation – this will entail creating an understanding of how stance, grip and hinging create the optimal foundation for ballistic techniques.
2. Developing proper force generation – athletes will develop an understanding of how force is generated, transferred and absorbed during the ballistic techniques.
3. Managing trajectory – drills and techniques will be performed in order to establish an understanding of the various trajectories that are inherent in the ballistic techniques.
4. Training strategies – several different methods will be discussed as to how to manage the volume and intensity of training required to complete the RKC Snatch Test.
5. Troubleshooting – athletes will experience various ways to troubleshoot the ballistic techniques as well as hands-on methods to make corrections.

Who Should Attend

This workshop is designed to benefit anyone who is preparing for the RKC certification and wants to gets hands-on training and movement evaluation prior to the event.  It is also beneficial for anyone who is recertifying for the RKC or is transitioning from other Kettlebell organizations.  Individuals who are currently training with Kettlebells, but are looking for some additional insights and training, will find this workshop just what they need to get their training to the next level.

Details

• Date & Time: February 28, 2015 from 11:30 am to 03:30 pm
• Location: CoreFit Training Studio 21 South Limerick Road Royersford, PA 19468
• Cost: $80/person if paid by 02/21/15; $110/person if paid after 02/21/15 or at the door
• Contact & Registration: Liz Matino Gillinger at [email protected] or (610) 213-5110