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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, April 11th, 2014

photo 2 (3)Fitness:
A. 4 sets:
Wall Walk with wall facing handstand hold 20-30 sec
Monkey Hang 6 reps per side
B. 5 sets, every 3 minutes for 15 minutes
5 strict chinups or pullups
10 reps DB S2O unbroken
20 spiderman plank
C. 5 min row for max meters
OR Spring Leaning Benchmark (if not done yet)

Health:
A. 4 sets:
Wall Walk with wall facing handstand hold
Monkey Hang 6 reps per side
B. 5 sets, every 3 minutes for 15 minutes
3-4 reps strict chinups or pullups
6-8 reps DB S2O
20 spiderman plank
C. 5 min row alternating between 5 hard pulls and 15 easy recovery pulls
OR Spring Leaning Benchmark (if not done yet)

Performance:
A. Pause Jerk from Rack 3, 3, 2, 2, 1, 1,
B. 4 sets:
Freestanding handstand hold
L-Sit pullup Monkey Hang 6 reps per side
C. 5 sets, every 3 minutes for 15 minutes
5/3 ring muscle ups
10 HSPU
15 C2B Pullups
C. 5 min row for max meters
OR Spring Leaning Benchmark (if not done yet)
D. 3 sets:
Paralette L-Sit to shoulder stand 2-3 reps
Bar Muscle Ups 4-5 reps
GHD Situps 16-20 reps

Coach’s Tips

You’ll notice that Part A is similar to what we did last week, but we now have 4 sets instead of 3.  Emphasize active shoulder and hollow body for your monkey hangs, and if you can easily touch your thighs on each rep while maintaining stable midline, you can do these in an L-Sit position or add a pullup in between reps.  Wall walks are wall facing, with emphaisis on just toes, or nose and toes touching the wall.  This ensures that you in an optimally stacked position.  When thighs and belly touch, it tends to be a sign that the hollow body position isn’t quite tight enough. For Part B, work on doing all the work quickly, then recovering as best you can so that you can hit it hard on the next set. You can adjust the weight of the dumbbells and use presses, push presses or jerks, but aim to keep the sets of 10 unbroken.  Pullups or chin-ups are strict. Finish with spiderman planks slow and controlled.

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