CFW Weekly Update for November 17, 2019
Manitoba Provincial Weightlifting Championship hosted by Dakota Weightlifting Club at North Star Fitness Saturday November 23 – CrossFit and Bootcamp classes in the back!
This week we have Floor Press on Monday, Low-bar Back Squats on Wednesday, Pullups on Thursday, and Hang Power Cleans on Saturday.
Monday we have Floor Press and a Breathe & Burn Workout. Warmup is Crawling & Shuttle Runs with Dynamic mobility in between. Floor Press is Building Set of 8 Supersetted with Ring Rows. Prep is Movement Review. Workout is Unbroken Sets of Wallballs & Doubleunders with a Ring Pushup Penalty for any Broken Sets. Extra Credit is Aerobic Flushing with Mixed Mobility. Goal: <16:00.
Tuesday is a Long Heavy Breathing Workout. Warmup is Mixed Movements & Flexibility in Groups. Prep is a Running Specific Warmup & Movement Review. Workout is a 1k Row Buyin Followed by 3 Rounds of Running & Burpee Box Jumps. Extra Credit is Scap Prehab Work.Goal: Finish.
Wednesday it’s Low-bar Back Squats and a Breathe & Burn Workout. Warmup is Core & Leg Prep for Back Squats. Low-bar Back Squats are Building to a Heavy set of 5 to a Box. Prep is Movement Review Focused on Kettlebell Swings. Workout is One-arm Kb Swings & Kb Lunges with TtB in between Sides. Extra Credit is Flexibility Work. Goal: 8+ Rounds.
Thursday will be Pullups and a Muscular Burn Workout. Warmup is Hot Potato with Mixed Movements in Remaining Time. Pullups is Building Sets of 3 with L-sits in the Rest. Prep is Movement Review. Workout is Tabatas of WtD Planks, Air Squats, Arch Body Holds, & Jumping CtB Pullups. Extra Credit is Aerobic Flushing & Lat Mobility. Goal: 400+ Reps/Sec.
Friday is Handstand Work and a Burn & Brace → Muscular Burn Workout. Warmup is Shoulder Stability Work & Posterior Chain Prep with Airbike in Between. Handstand Work is Building to a Max Freestanding Handstand. Prep is Review Deadlift & Build to Workout Weight. Workout is Heavy Deadlifts, an Airbike Spint, and AMRAP Ring Dips for 5 sets with 2:00 Rest in Between. Extra Credit is Hip & Shoulder Prehab. Goal: <20:00, 50+ Reps, Weight Varies.
Saturday is Hang Power Cleans and a Full Body Burn Workout. Warmup is A Jog then Junkyard Dog then a Run. Hang Power Cleans are Building to a Heavy 3 Reps. Prep is Movement Review. Workout is a 4 min AMRAP of Hang Clusters and Bar-facing Burpees Rest 6:00 & Repeat. Extra Credit is Aerobic Flushing & Arm Accessory. Goal: 6+ Rounds.
Monday – Full body / Running; weighted push ups, Turkish sit-ups, weighted glute bridge, KB swings, burpees, banded side walk, banded squat, banded bear crawl
Tuesday – HIIT; Fran, Team running relay
Wednesday – Legs /Cardio; squats, body builders, DB box step overs, situps, KB swing to goblet squats,
Thursday – Cardio / Cardio; run, burpees,
Friday – Upper body / Cardio; toes to bar, Ab mat situps, leg raises, weighted pullups, bench row, bicep curl
Saturday – Ring Rows, Barbell Rows, Plank Variations, Monk Situps, Burpees, Plate ground to overhead
Sunday – Deck Squats, Russian twists, Side plank twists, ball over shoulders, farmer carry, walking lunge